Canada Day

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.

Canada Day is July 1st. It is not an ‘independence day,’ but it marks the agreement in 1867, that united Nova Scotia, New Brunswick, and “Canada” [as Quebec and Ontario were called] under one government. This was an out-growth of a conference in 1864, at which ‘confederation’ was discussed. So at last, the disparate provinces agreed to join under one name and one government. Provinces and territories from the West joined in turn. Originally, the July 1st was called “Dominion Day” and for a long time it was a celebration of ‘Canada-ness’ within the British Empire. By the turn of the century, it was a showcase for assimilation of non-Europeans. By 1967, the day became more about Canada as a melting-pot under their new flag. Canada finally became a sovereign nation in 1982. This year’s observation will be filled with mixed feelings due to the ongoing revelations of the horror of government-sponsored ‘residential schools’ for First Nations people and all the damage that caused to generations of indigenous citizens. In 1967, Prime Minister Lester Pearson said, “May the land over which this new flag flies remain united in freedom and justice … sensitive, tolerant and compassionate towards all.” Let us hope that Canada — and all nations — can live up to those words.

For any busy holiday, French Toast is a great choice for breakfast since part of the preparation is done the evening before. To cut out the shapes in the bread, we’ll use a maple-leaf cookie cutter in honor of Canada’s flag. Beef is very popular in Canada — whether pasture-raised PEI beef or steers from the high plains of Alberta — so our sliders will be just the thing.

National Holiday French Toast: 187 calories 6 g fat 2.6 g fiber 12.6 g protein 15 g carbs [4.4 g Complex] 95 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage. HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the remainder in a bag in the freezer for a really fast breakfast later.

4 slices 70-cal whole grain bread one 2-oz egg 2 Tbsp fat-free milk   per person: 1 oz strawberries, fresh or unsweetened frozen 1½ tsp maple syrup one 60-cal chicken sausage  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes using a cookie cutter — for Canada Day, I used little maple leafs. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.

The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. NOW PUT 1/2 OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage and beverage of choice. 

Beef BBQ Sliders: 269 calories 5.6 g fat 5 g fiber 22.6 g protein 31 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the sauce and filling have been made for you. HINT: This serves TWO. Share with a friend or save half for lunch tomorrow.

3 Martins potato whole wheat slider buns  3.5 oz Corky’s Beef BBQ in sauce  per serving: 1.5 oz cherry tomatoes + ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half. NB: Each serving is three halves of slider. Plate with the vegetables. Eat with pleasure.

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

2 two-oz eggs + Olive oil1.5 two-oz eggs 
tapioca flour + white whole wheat flourcorned beef + cabbage
Parmesan cheese + uncured baconcottage cheese + thyme
applesauce + plain yogurtcaraway seed + apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

two 2-oz eggscubed chicken breast + dill pickle + seedless grapes
bechamel sauce, no cheese
https://wordpress.com/post/fastingme.com/9725
slivered almonds + plain yogurt + capers
scallions/chivesripe olives + whipped cream cheese
Cheddar cheese + green beanscrisp lettuce + honeydew melon
Sparkling waterSparkling water

Canada Day

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.

155 years ago, a few colonies of the British Empire, the ‘Province of Canada,’ New Brunswick, and Nova Scotia, met on Prince Edward Island to discuss confederation. In a few years, they formed a new colony called “the Dominion of Canada.” Other colonies were formed and joined, and so it was, in 1982, they became a fully independent nation. This is what is celebrated on Canada Day, July 1st. Flags, fireworks, parades, and speeches are the order of the day. And cookouts. And food with friends.

Our gastronomical celebration of Canada Day begins in the Maritimes, where the Fathers of Confederation first met. Dinner is from the icy waters of the newest Canadian province, Nunavut, where Arctic Char make their home.

Maritime bake: 150 calories 6.5 g fat 1.2 g fiber 16.6 g protein 6 g carbs [5.5 g complex] 84 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food.

1 two-oz egg 1/2 oz salt cod [cover with water and soak 30 minutes] 1/8 oz Cheddar OR ADL brand “Old/Fort”, grated 1 tsp dried savory 1/2 Tbsp dry potato flakes + 1 Tbsp water pepper to taste 2 oz strawberries  optional: blackish coffee [53 calories] or tea or lemon in hot water optional: 5-6 oz berry-yogurt smoothie [88 calories] or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces.  Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare the beverages as you like them and plate the berries.

Arctic Char with Peas: 263 calories 8 g fat 3 g fiber 28 g protein 10 g carbs [10 g Complex] 25 mg Calcium  PB GF  Arctic Char is a member of the Salmon Family which can be both sustainably fished in the wild and farm-raised. It is delicious, too. There are two presentations given: one ridiculously easy, the other slightly more complex. Both are great.

Recipe I: 4 oz arctic char fillets ½ cup green ‘English’ peas, fresh or frozen Bake the fish at 400 F. for 10 minutes/ inch of thickness or grill for 4 minutes/side. Cook the peas and serve over/around the fish.

Recipe II: 247 calories 8.7 g fat 2 g fiber 26.7 g protein 7.3 g carbs [5.5 g Complex] 74.7 mg Calcium PB GF 4 oz arctic char fillets ¼ cup watercress sauce [see SIDEKICKS II oct 4, 2017] 1 cup snow peas, stems and strings removed Bake the fish at 400 F. for 10 minutes/ inch of thickness or grill for 4 minutes/side. Warm the watercress sauce and serve over the fish. Cook the peas and plate. 

Canada Day

Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets