Diet recipes that work

Watercress

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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: a simple way to lose weight and be healthier.

On right, watercress beds at New Arlesford, England.

Three millennia ago, the Persians ate watercress [Nasturtium officinale], and they liked it. They also knew that their soldiers were healthier when they at watercress often. Greeks and Romans ate it, as did American natives. Not only did they enjoy the flavor, but they ascribed medicinal properties to it: to cure blood disorders and scurvy, to sweetening bad breath. The plant is a member of the Cabbage Family and it has a spicy, tangy taste. It grows in slightly alkaline streams of slow-flowing, non-polluted water. In the 1500s, a German in Erfurt began to grow the plant commercially, rather than harvesting it from the wild. The idea spread to Holland, then to England in the 1800s. ‘Cress became very popular around 1865, when the watercress beds of New Arlesford [pronounced ‘Allsford’], England were linked by a new train line to London and the Midlands. This was a real boon after the local wool boom crashed around 1850. In the shallows of the River Itchen, watercress grew wild. Then cement ‘troughs’ were built for planting the herb, and water was pumped up from deep wells to irrigate the plants. Since the water is of consistent temperature, the ‘cress could grow year ’round. We were astonished at the volume of watercress that we could see as we walked the “English Camino” in October. The “Watercress Line” ran huge quantities of the fresh greens to London until it was replaced by a modern route. Today the train is run by volunteers as a 10-mile heritage train. Watercress is wildly healthy and easy to use in salads, in a stir-fry, and a simple garnish. No wonder it is found in cuisines from China to the Mediterranean to Canada.

Watercress at breakfast in New Arlesford.

Here is a simple, versatile sauce made from watercress, to use with eggs or on seafood. WATERCRESS SAUCE  Terrific for adding to eggs or as a sauce for fish.  TOTAL = ..143 calories… 5 g fat… 2.7 g fiber… 7 g protein… 20 g carbs… 297.5 mg Calcium.. 1 of 18 ‘ice cubes’ = ..8 calories… 0 g fat.. 0.1 g fiber… 0.4 g protein… 1.5 g carbs… 16.5 mg Ca.. ++ 8 oz [by weight, not volume] watercress, well rinsed and trimmed of tough stems +++ 1 medium-large onion [4 oz] +++ 1 tsp olive oil +++ 1 cup vegetable or meat stock ++ 

Put the onion in a food processor and run until completely chopped. Heat oil over medium heat and cook onions for 10 minutes until softened. Add watercress to processor, and process until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag in the freezer for future use. 

Watercress Bake: 139 calories… 6 g fat… 1 g fiber… 9 g protein… 6 g carbs… 90 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. —PB GF— Watercress is so versatile and so healthy. When you see it in the market, turn it into Watercress Sauce and freeze in small amounts [from ice cube size to ½ cup] for use all year ’round.

++++ 1 two-oz egg ++++ 2 Tbsp [1 cube] Watercress Sauce, drained ++++ 1 Tbsp ricotta cheese ++++ 1/8 oz mushrooms ++++ 1 oz fresh peach ++++ ¼ oz fresh blackberries ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++

The night before: thaw the watercress sauce in a sieve over a small bowl overnight. Chop the mushrooms and cook in a little water for 15 seconds in the microwave. Next morning: Combine the ‘cress, mushrooms, and ricotta. Spritz an oven-proof ramekin or other dish with non-stick spray. Whisk the eggs and add the cress mixture. Whisk again and pour into the prepared dish. Bake at 350 F for 12-15 minutes. Prepare the beverages and the fruit. What a simple, sumptuous meal.

Watercress Soup: ..157 calories… 5.4 g fat… 3 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 flows to the beach is the source of our watercress. So low in calories, you might want to add some Finn Crisp crackers for filling fiber or the Caprese Salad for more protein or a hard-boiled egg. HINT: This recipe makes 5 cups of soup which serves 4-5 people.  

++ 2 tsp canola oil ++++ 4 oz [weight, not volume] watercress leaves and tender stems ++++ 1 cup celery, coarsely chopped ++++ 2 cups onion, coarsely diced ++++ 2 cloves garlic, peeled and crushed ++++ 2½ cups good stock – vegetable/chicken/beef ++++ ¾ tsp salt ++++ 10 oz [weight, not volume] potatoes, peeled, cut in 2” chunks ++++ 2 oz [weight, not volume] sweet potato, peeled and cut in chunks ++++ Optional: 1 Tbsp chevre cheese – 40 calories/ 3 g fat/ 0 g fiber/ 2.5 g protein/ 0.5 g carbs/ 10 mg Calcium ++++  Optional: Caprese Salad – 46 calories/ 2 g fat/ 0.6 g fiber/ 4 g protein/ 2.6 g carbs/ 115.6 mg Calcium PB GF ½ oz mozzerella cheese, thinly sliced ++2 oz tomato, thinly sliced and sprinkled with salt++ fresh basil leaves++ There should be equal numbers of cheese slices as tomato. Arrange the cheese, tomato, and basil overlapping like shingles on the plate. ++++  Optional: hard-boiled egg  70 calories/ 4.8 g fat/ 0 g fiber/ 6 g protein/ 0.4 g carbs/ 28 mg Calcium PB GF Cut the egg lengthwise in quarters and nestle into the plated soup. Optional: 2 Finn Crisp crackers – 40 calories/ 0 g fat/ 3 g fiber/ 1 g protein/ 10 g carbs/ 0 mg Calcium PB GF

Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and saute for 2 minutes. Put the stock, salt and potatoes into the pan and bring to a boil. [NB: my stock was very dark, which changed the color of the soup to a darker shade of green] Turn down the heat, cover, and simmer for 30 minutes. Cool slightly then puree in blender/food processor or with immersion wand. If not thoroughly pureed, run through a sieve. Heat the soup before serving. In the bowl, put the chevre in the center, let it soften a bit, then swirl it into the soup. Serve the salad on the side.

Marie Sklodowska Curie

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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: a simple way to lose weight and be healthier.

Madame Curie (1867-1934), noted physical chemist, poses in her Paris laboratory.

Maria Sklodowska was born in Warsaw, Poland in 1867. Her parents were teachers, but their income was insufficient to educate their youngest daughter beyond high school. Marie took a job as a governess to support herself, meanwhile studying science in her spare time. Her married sister offered Marie lodging with her in Paris, so that Marie could study there. Sklodowska jumped at the chance, enrolling in the Sorbonne University to study physics and mathematics. Three years later, she met a fellow scientist, Pierre Curie, and they soon married. The pair started work as researchers at the School of Physics and Chemistry where they investigated the new field of radioactive elements pioneered by Henri Becqueral. Together, the Curies discovered the new element which they called Polonium after Marie’s natal nation. In 1903, they received the Nobel Prize in Physics, along with Becquerel. She also earned her PhD in Physics. After Pierre died in a traffic accident, Marie took over his job as Physics professor, the first woman to achieve that position. She continued to study radioactivity, earning an unheard of second Nobel Prize in 1911. Marie saw the value of using X-rays from radiation for medical purposes, and developed X-ray machines. As World War I loomed, she produced portable machines that could be used at the front lines. Curie and her 17-year old daughter Irene took the “Petit Curie” machines into the war to examine soldiers for broken bones and shrapnel. From the end of the war to her death in 1934, Marie was heaped with honors from around the world. As a path-finder and a dedicated scientist, she deserved them. Her death was no doubt the result of long-term exposure to radioactivity.

To celebrate Marie’s birthday on November 7, our breakfast has flavors of the Baltic Region where Marie was born. The dinner is a low-cost French meal that represents the lean years for the Curies in Paris.

Cucumber-Smoked Salmon Sandwich: ..143 calories… 3 g fat… 3.5 g fiber… 10 g protein… 18 g carbs… 75.5 mg Calcium…  NB: The food values are for the meal and fruit only and do not include the optional coffee. PB GF – if using GF bread Such a simple and delicious way to start your day!

++ 1 slice 70-calorie whole grain bread [Dave’s Killer Bread is perfect] ++++ 1 Tbsp cottage cheese +++ 1½ teaspoons chives, chopped ++++ 1 oz smoked salmon, thinly sliced ++++ ¼ cup [4 slices?] Swedish Cucumber Salad** ++++ 1 oz strawberries ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Lightly toast the bread. Cream the cottage cheese and chives together with some grindings of fresh black pepper. Spread the cheese mixture on the bread. Place the salmon on top, then the cucumbers on top of that. Serve with the sweet, fresh berries. Wonderful.

**SWEDISH CUCUMBER SALAD:  1 cup = 2 servings   each serving = 23 calories.. 0 g fat.. 0.3 g fiber.. 0.4 g protein.. 5.2 g carbs.. 14 mg Calcium..  1 cup sliced cucumber ++ 1.5 tsp sugar ++ 1 oz white wine vinegar ++ ½ tsp cold water ++ salt and freshly ground pepper ++ ½ tsp dill Combine the sugar, vinegar, water, salt, and pepper in a bowl. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour.

Chickpea Ragout with fish: ..121 calories… PLUS calories from the fish you choose… 3 g fat… 5.3 g fiber… 6 g protein… 20 g carbs… 26 mg Calcium…  GF PB Prepare the simple ragout, add the fish of your choice. This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein. 

With Halibut. The spinach adds a nice touch of color.

½ cup Chickpea Ragout** ++++ 1/4 cup fresh spinach leaves ++++ plus your choice of fish:  – 4 oz swordfish, 139 calories –OR–  4 oz cod, 92 calories –OR– 4 oz salmon, 160 calories –OR–  4 oz halibut, 124 calories –OR–  4 oz smelts, 110 calories –OR– 2 oz shad, 140 calories –OR–  2 oz haddock, 90 calories —

Put the Chickpea Ragout in a small pan with a few tablespoons of water. Place the fish on top. Cover and cook over medium-low heat for 10 minutes or until fish is cooked. Off heat, toss in spinach, cover and let it wilt a bit. All done. All delicious.

**CHICKPEA RAGOUT:  entire batch, ~4 cups, has 484 calories, so divide into parts PB GF   ++ ½ tsp olive oil ++++ ½ cup diced onions ++++ ½ cup scallions, chopped ++++ 1 Tbsp garlic ++++ 2 cups diced tomatoes, fresh or canned and drained ++++ 1½ cup chickpeas, drained and rinsed if canned ++++ ½ cup chicken stock ++++ ½ tsp salt ++++ ½ tsp pepper ++

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, stock, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

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

1 two-oz egg = US large2 oz slice of ham
reduced fat ricotta + mushrooms70-calorie whole-grain bread
peach + blackberries3 oz melon
watercress sauce: cress, onion, olive oil, stock
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

canola oil + watercress + celery4 oz roast beef
onion + good stock + potatotomatoes
sweet potato + chèvre cheesegreen peas
optional: mozzarella, tomato, Finn Crisp crackerssweet potato
Sparkling waterSparkling water

Eugene Field

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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: a simple way to lose weight and be healthier.

“Have you ever heard of the Sugar-Plum Tree?” My mother used to sing that as a lullaby, and I sang it to my sons. In my adulthood, I found that it was a poem by Eugene Field, a newspaper writer in the 1800s. He was born in 1850 in St Louis, Missouri. Roswell Field, his father, was a prominent lawyer best remembered for defending the Scott family in the doomed but influential Dred Scott Case. Eugene’s mother died when he was six years old, and he was sent to live with his father’s sister in Massachusetts. The lad loved humor and playing jokes on people, but he seemed not to enjoy getting an education. He was popular at all the schools he attended [Williams College, Knox College, University of Missouri], was especially remembered for the pranks he pulled — one got him expelled! — and was never graduated from any of them. A job writing for the St. Louis Journal came his way, and his humorous column was a real hit. He married his friend’s 16-year-old sister Julia Comstock with whom he had eight children. Then Field took an offer to be the managing editor and to write for the Denver Tribune. While there, he began to write poems for children and published two volumes of poetry. His gossipy brand of humor and constant mocking of Western life was less appreciated in Colorado, so in three years he moved his family to Chicago. Field wrote for the Chicago Morning News, and his column “Sharps and Flats” became syndicated. Although Chicago liked Field, he did not return the affection. He called it “Porkopolis” and disliked the dirty city that was always under construction. In all, Field wrote A Little Book of Western Verse (Charles Scribner’s Sons, 1903); The Tribune Primer (Henry A. Dickerman & Son, 1900); and Love-Songs of Childhood (Charles Scribner’s Sons, 1894), and came to be known as the Children’s Poet. Oddly, when their mothers were not looking, Field would make horrid faces at babies and children. He thought he was a great father. He died on November 4, 1895. Are you familiar with his work? Some of his poems are very well known [Wynken, Blynken and Nod] but some of them always struck me a soppy and “Little Boy Blue” is NOT a poem for children to read! You many draw your own conclusions. 

Our breakfast contains corn from the Heartland origins of Field. And for dinner, a meal to evoke your childhood.

Corn-Cilantro Salad Bake: ..128 calories… 7 g fat… 1 g fiber… 7 g protein… 7 g carbs… 39 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF Having some of this delicous salad left over from a week-end meal, I decided to add it to eggs. Heavenly!

++ one 2-oz egg ++++ ½ oz corn-cilantro salad** ++++ 2 oz melon ++++ Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

**Corn-Cilantro Salad  makes 2 cups 3 Tbsp rice wine vinegar ++ 1 Tbsp canola oil ++ ¾ tsp sesame oil ++ 1 cup fresh corn kernels ++ ½ c snipped chives ++ 1¼ oz chopped cilantro ++ Whisk the vinegar and oils together. Stir in the corn and herbs. Let sit for 30 minutes to blend the flavors.

Chicken Noodle Soup: ..212 calories… 3 g fat… 5 g fiber… 23 g protein… 23 g carbs… 105.5 mg Calcium…  PB If you have some in the freezer already, then this is really easy meal! HINT: This makes enough for two servings. Invite a friend or freeze for another easy meal.

++ 3 cups chicken or turkey broth ++++ 2 oz chicken white meat, diced or shredded ++++ 1 oz broken spaghetti or linguine ++++ ¼ c. white beans, drained and rinsed if canned ++++ 1.5 oz carrot, diced ++++ 1.5 oz green beans, cut into 1” pieces ++++ 1 oz Canadian or back bacon, slivered ++++ seasonings to taste: salt, pepper, dried thyme, dried sage ++++  Per bowl: 1 tsp grated Parmesan cheese + generous sprinkling of parsley ++++ Per person: [optional] 2 Finn Crisp crackers which adds 40 calories.. 0.5 g fat.. 2 g fiber.. 2 g protein.. 10 g carbs.. 0 mg Calcium.. 

Bring the broth to a simmer and cook the noodles until almost tender. If the chicken is raw, throw it in the pot to cook. Add the beans, carrot, green beans, Canadian bacon and seasonings. When heated through, ladle into bowls and top with the cheese and parsley. Yum. Yum.

Allantide

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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: a simple way to lose weight and be healthier.

Playing Snap Apple involves jumping up to snatch an apple with your teeth.

It happens on October 31st. It involves bobbing for apples, and carving Jack o’ Lanterns — can you guess this holiday? No! it is not Hallowe’en — it is Allantide! Hard on the heels of England’s modern Apple Day, comes the older apple celebration of Saint Allan. In Cornwall, the feast of Saint Allan/Elwin/Alan/Alain marks the end of Summer and the start of Winter. The other crops would have been harvested but apples would still be on the trees. To the folk of Cornwall, apples meant fertility, but also of life — since they can keep into the cold months if properly stored. Thus, when the old year died and the croplands were barren, the apple was a sign of life to come. So who was Allan?? He was a 6th century saint from either Cornwall or Brittany — the two regions have been culturally linked for centuries. Not much is remembered about him, but his feast day was October 31st. The old suffix ‘tide’ means ‘season of’ or ‘time of’, so October 31 is the season of St. Allan. Particularly large red apples [called Allan Apples] are set aside or purchased for Allantide, to give as treats to special friends or relatives. Many games are played involving apples, and apples are said to help foretell the name of a girl’s future husband. In a resurgence of Cornish cultural pride, Allantide is regaining popularity.

Of course our foods will involve apples: apple pancakes at breakfast and a splendid dish of roasted vegetables and apples to accompany your main dishes all Autumn long.

Apple-Ricotta Pancakes: ..161 calories… 4.6 g fat… 2 g fiber… 8.4 g protein… 16 g carbs… 106.6 mg Calcium…  NB: Food values given are for the main meal only, and do not include the optional beverage PB Special enough for a week-end breakfast, this fine pancake can become a staple of the Fast Day. HINT: makes 8 pancakes, so it can feed a crowd. Freeze what is not eaten today.  One serving = 1 pancake.

1 cup white-whole-wheat flour ++++ ¾ tsp cinnamon ++++ 1 cup buttermilk ++++ ¾ c reduced-fat ricotta ++++ 1 tsp sugar ++++ 1 cup diced apples, peeled or not ++++ 1 tsp butter + cooking spray ++++ per serving: 1 chicken sausage [33 calories each] ++++  Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories]

Stir together all the ingredients. Use butter and cooking spray to grease a well-seasoned pan, then wipe out excess with a paper towel. Save the towel to re-grease the pan after every two pancakes. Pour 1/8th of batter into the pan and cook on both sides. Cook sausage and serve with a favorite beverage.

Pheasant with Roasted Parsnips/Apples/Carrots: ..309 calories… 14 g fat… 4 g fiber… 28.6 g protein… 17 g carbs… 45.7 mg Calcium  –PB GF– Fall is the time for hunters to stalk the stubblefields for game birds, and also the time to savor root vegetables. Apples are still available, so all the flavors of Fall are on this plate.

++ 3 oz roast pheasant ++++ ½ cup Roasted Parsnips/Apples/Carrots ++

Sv 8 ~ ½ cup/serving ++Preheat oven to 375°F
11 oz parsnips +++ 10 oz carrots ++++ 5 oz onions, in ½” slices ++++ 10 oz apples Peel parsnips + carrots, cut in half lengthwise, then quarters. Cut into 1” chunks. Quarter shallots. Core apples, cut into ½” pieces. Put in a big bowl.
2 Tbsp extra virgin olive oil ++++½ tsp sea salt ++++½ tsp ground black pepper ++1 Tbsp fresh thyme leaves Whisk these, then toss well with vegetables.Put on rimmed pan lined with parchment paper.
Roast 30-40 mins, depending on size. Toss at whiles, until tender and lightly golden.
Coarse salt++fresh thyme leaves ++chopped parsleyPour onto serving platter, sprinkle with a little bit of coarse sea salt, fresh thyme or chopped parsley.

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

1 two-oz egg = US large 70 calorie whole-grain bread + chives
corn-cilantro salad: rice wine vinegar + corn kernels2%-fat cottage cheese + smoked salmon
chives + cilantro + sesame oil + canola oilSwedish Cucumbers: cucumbers + sugar + dill
melonwhite vinegar +++++ strawberries
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

chicken/turkey broth + white meat chicken4 oz fish per serving +
Parmesan cheese + spaghetti or linguineChickpea Ragout : olive oil + onion + scallion
bacon [back or belly] + white beanstomato + garlic + chickpeas
carrot + green beans + optional Finn Crisp crackerschicken stock
Sparkling waterSparkling water

Erasmus

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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: a simple way to lose weight and be healthier.

Desiderius Erasmus was one of the most influential figures of European thought in the 1500s. He was born to a loving but unlikely couple in Rotterdam — his mother was a doctor’s daughter and his father was a Roman Catholic priest. Although priests were not supposed to have families, young Erasmus and his brother moved with their mother from town to town as their father took on new duties within the church. The family was broken up when the parents died of the plague when Erasmus was 14 years old. The lad was then fostered by a kindly widow who continued his education. From his youth, Erasmus had many bouts of illness, possibly malaria, and he was never wholly well. In his late teens, he became a novice in the Augustinian order, impelled, in part, by poverty. Erasmus loved the Classical Languages; learning; traveling; and a fellow novice [unrequited]. He did not like monastic life and he began to see many ways in which the Church should be reformed. Throughout his life, he traveled widely, forming friendships with many of the major religious leaders of Europe. From his association with Thomas More and his daughters, Erasmus learned that women were actually intelligent and capable of deep scholarship! He became the tutor of the sons of wealthy men, which expanded his circle and helped him to develop a philosophy on education. As a reformer, many thought that he would side with Martin Luther, but Erasmus published a criticism of Luther’s ideas which was so centrist that it attracted the ire of thinkers on both sides. In fact, the most conservative Catholics considered Erasmus to be a ‘radical’, which he never was. Erasmus was a gifted translator and writer. His topics included education; folk sayings and adages; the life of Saint Jerome; voluminous correspondence; and an improved translation of the New Testament. His questing mind was stilled in 1536, but debate raged on about his work.

For Erasmus’ birthday [born October 28, 1466], our breakfast will include a cheese from Gouda where his father worked for a few years. For dinner, a meal from Paris, another one of the scholar’s frequent stopping places.

O-M-G Bake: 141 calories… 7.4 g fat… 1 g fiber… 9 g protein… 9 g carbs… 110 mg Calcium…  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. — PB GF —  Think: Oh My Goodness! Or: Olive-Mushroom-Gouda. What Flavor!

++ 1 two-oz egg ++++ 1 olive, chopped ++++ ½ oz raw mushroom, chopped ++++ ¼ oz Gouda cheese, grated ++++ 1 oz orange OR 2 oz applesauce ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++

First set the toaster oven to 350 F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz an oven-safe dish with oil or non-stick spray. Put the olive and mushroom in the dish. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350F 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Beet & Bleu Cheese Salad: 288 calories… 11 g fat… 5 g fiber… 14 g protein… 19.5 g carb… 212 mg Calcium… – PB GF — This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. Dinner at Au Bougnat was a treat and eating this meal evokes fond memories.

++ 2½ oz beets, cooked, skinned, sliced or cubed, cooled ++++ 1¼ oz bleu cheese, cubed or crumbled ++++ 1½ oz tomato, sliced or cubed ++++ 3 walnut halves [or use slivered almonds if you don’t eat walnuts] ++++ 1 oz white beans, rinsed and drained if using canned ++++ 2½ c. salad greens ++++ ¾ tsp olive oil +++ ¾ tsp balsamic vinegar ++++ garnishes: pansy, chive, or nastursum flowers; scallions ++

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Stock Market Crash[es]

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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: a simple way to lose weight and be healthier.

There is something very odd about October — especially if you are heavily invested in the stock market. In 1929, October 24th was called Black Thursday — the day of the biggest sell-off of investment shares in the history of the then 137-year-old Wall Street. Optimism fueled by economic prosperity created interest in investments. Trading houses and banks permitted buying stock with as little as 10% of the cost as downpay-ment, and the loan secured by the value of the stock. It doesn’t take an economist to see the flaws in that scheme. The US Federal Reserve then raised interest rates and tried to cut down on rampant investment. This began to make global economies wobble, since they were all linked. Large companies, fearing lower sales, cut production and laid off workers. People got worried and tried to sell their stocks to get cash. As Stock Market values dropped, fear rippled through the economy — especially when banks ran out of money — causing the Great Depression. Eventually, things returned to normal and in 1954, the Market’s value was again equal to that in 1929. In 1987, a more precipitous drop in market value occurred on October 19, this one known as Black Monday. The Dow Jones lost $500 billion dollars in value in one day! The cause of the plunge was three-pronged: inflated stock value, computerized trading, and a safe-guard system that automatically sold stocks when the market started to fall. Most recently, in 2008, the Market had another disastrous tumble. A roaring US housing market lead to banks to offer mortgages with insufficient financial backing [shades of 1929??]. Then investment firms created securities packages backed by the buying and selling of sub-prime mortgages. When the building of new homes slowed, the cost of real estate dropped quickly, devaluing the stock value. This lead to world-wide worries and stock markets globally wobbled during most of October. On October 24, fears of recession dropped market values around the world, and the unrest lasted into 2009. The moral of these tales? Investing incurs the risk of loss. Investing is not for getting-rich-quick — it is for long-term growth over time. If you are impatient and risk-averse, do not meddle in the market. And watch out for October surprises!

On October 24, a Wall Street fat-cat might find himself breakfasting on avocados and eggs at a trendy coffee bar … and by dinner, he might be able to afford only a simple supper of bean soup. Sic transit gloria mundi.

Avocado-Egg Toast: ..176 calories… 10 g fat… 4.5 g fiber… 10 g protein… 15.6 g carbs… 28 mg Calcium… 3.4 g sugar… NB: The food values shown are for the toast, egg, avocado, and the fruit, not for the optional beverages. —PG GF if using GF bread– Avocado Toast has been all the rage in celebrity diets, so we decided to try it. Very nice with the egg on top and a hearty whole-grain bread underneath.

++ 1 two-oz egg ++++ 0.8 oz avocado ++++ 1 slice 60-calorie whole-grain bread [Dave’s Killer Thin-Sliced Bread is great] ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++ Optional: 3 oz fruit smoothie or berry-yogurt smoothie [44 calories]

Lightly toast the bread while you fry or poach the egg. Spread the avocado over the bread and top with the egg. Pour the beverages and you are all set for a healthy day.

Three-Bean Soup: 241 calories… 3 g fat… 29 g fiber… 16 g protein… 38.5 g carbs… 134 mg Calcium…  PB GF  A cold evening and a bowl of bean soup – so satisfying and delicious. And economical. HINT: This recipe produces 11 cups of soup. One serving = one cup

Served without spinach leaves
Served with spinach leaves

1 cup dry navy beans** ++++ 1 cup dry kidney beans** ++++ 1 cup dry soldier beans** ++++ 2 Tbsp salt ++++ 4 oz ham bone or ham hock, with some meat ++++ 1 cup onion, chopped ++++ 28 oz crushed tomatoes ++++ 1 tsp chili powder ++++ 1 tsp dried basil ++++ 3 Tbsp lemon juice ++++ salt and pepper to taste ++++  per serving: ½ cup baby spinach leaves cut as chiffonade  **Any combination of beans will do, as will other varieties. Add other types of beans or pulses, such as lentils, to create a 5-10 bean soup.

Rinse the beans in a collander under running water. Put them into a large bowl or cook pot and cover with 3-4” of water. The beans will double or triple in size as they absorb the water.Add 2 Tablespoons of salt and let the beans sit overnight. Next day, drain the water and discard. Put the beans in a large cook pot along with 1½ quarts water and the meaty bone. Bring to a boil, then turn down to a simmer and cover. Let cook slowly for 2 hours. Add the onion, tomatoes, and flavorings. Fish out the ham bone and cut the meat from it. Dice the meat and add back to the pot. Simmer slowly for one hour. Serve with ½ cup fresh baby spinach leaves stirred into the hot soup in the serving bowl at the last minute.

Apple Day

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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: a simple way to lose weight and be healthier.

Hedgerow apples, October 10, south of Little London, England, UK

October 21st is Apple Day in England. This is an unofficial holiday that was begun in 1990 by Common Ground. In the group’s own words, “Apple Day was intended to be both a celebration and a demonstration of the variety we are in danger of losing, not simply in apples, but in the richness and diversity of landscape, ecology and culture too. It has also played a part in raising awareness in the provenance and traceability of food. The success of Apple Day has shown what the apple means to us and how much we need local celebrations in which, year after year, everyone can be involved. In city, town and country, Apple Day events have fostered local pride, celebrated and deepened interest in local distinctiveness.” Apples are not native to England — they were brought by the Romans. The earliest mention of apples in the country was written by King Alfred the Great in 885 CE. Apples were cultivated for eating, cooking, and cider-making, but they also naturalized themselves in the hedgerows, creating their own hybrid varieties. The English have embraced their apple heritage over the centuries — there are 2,500 varieties grown — but we all must be careful that this diversity is not lost due to market pressures for apples that look perfect [but taste dull] and that keep on the shelf [even if they came from another country]. Celebrate flavor and diversity in produce by seeking out local breeds and by dealing on purpose with local producers. Eat apples! If ‘an apple a day keeps the doctor away’, shouldn’t every day be Apple Day?

The menus offered today showcase apples in unusual ways — in an omelette and also disguised as a very English hedgehog for breakfast. Apples are not only for dessert, you know.

Omelette Normande: 174 calories… 11 g fat… 1 g fiber… 10 g protein… 9 g carbs… 46 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Cooking in Normandy naturally involves apple and cream, even at breakfast. This is the breakfast version of a Norman dessert omelette.

+++ 1½ 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. +++ 1½ oz apple, peeled and sliced thinly ++++ 1½ tsp heavy/whipping cream ++++ ½ tsp butter ++++ ¼ tsp sugar ++++ ¼ tsp cinnamon ++++ 1 oz peach ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] +++

Peel and slice the apples and cook them slowly in a saute pan with the butter, sugar, cinnamon, 2 Tbsp water, and a healthy spray of non-stick spray. Add more water if the pan gets dry – you don’t want the apples to stick or scorch. Cook until the apples are almost soft and there is no more liquid in the pan. HINT: You can do this the night before. Whisk the eggs with the cream and a little salt while the apples heat/stay warm in the saute pan. Pour in the eggs and let them cook undisturbed until done. Fold and plate with the peach or other fruit of 11 calories. Picture apple trees in bloom.

Hedgehog Apples: 198 calories… 8 g fat… 3 g fiber… 10.5 g protein… 21 g carbs… 9 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. –PB GF– This is so cute that your can’t bear to eat it, yet you will want to gobble it up!  Audley End House and Gardens is the source of the recipe, via the Dear Lady at KoolKosherKitchen.com. This could be served as a breakfast, with coffee and sausage; as a dessert; or, if you put some chicken breast or pork tenderloin alongside for protein, as a dinner.

2.8 – 3 oz baking appleCut apples in half, then peel and core them.
Light syrupCook in light sugar syrup until tender. Do not overcook, about 5 minutes at a simmer, turning apples in the syrup.  
2 Tbsp thick applesaucePlace one ½ apple on a parchment-covered baking pan. Use a smaller apple piece to form a ‘head.’ Spread sauce over apples, to fill in gaps and hold apples together.  TIP: I did this the night before and put the pan in the ‘fridge overnight.
1 egg white = 1½ Tbsp + 1 tsp sugarBeat egg white with sugar until forming soft peaks. Spread meringue over apples to cover completely. Rake with a fork to form fur.
zante or black currents = eyes + red currant or cherry = nose + sliced/slivered almondsCreate a ‘face’ with black and red fruits. Set almonds in meringue in rows to form spikes. 
Bake at 350F until meringue sets and starts to brown, 8 mins.
Canadian bacon OR chicken breakfast sausageServe with Canadian Bacon [20 cal] or chicken sausage [30 calories]FOTO

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]

Breadstuffs

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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: a simple way to lose weight and be healthier.

Many eating plans for weight loss tell you numerous things that you cannot eat — especially bread. It is true that bread is usually high in carbohydrates, and eating too many carbs is going to pack on the pounds. Also, many breadstuffs are made of highly-processed flours which add scant nutrition to your meal. For the purposes of the 5:2 Fast Diet, we do want to minimize carbs from processed sources, but that doesn’t mean that you can’t find a healthy alternative. Of course, one Fasts only two days per week, so it would not be a huge sacrifice to forego breadstuffs on those days… But what if you substituted healthier breads instead of the usual SAD choices on the other days? Ooooh — win-win. Here are four versatile breadstuffs for any day of the week:

Focaccia Buns: 6 buns each 86 calories Splendid for small sandwiches, or as a side nibble as part of a meal.

150 g white whole wheat flour ++++ 150 g bread/strong flour ++++ 5 g salt ++++ 3 g dry yeastIn a bowl, stir with a fork until it forms a shaggy bowl.
Cover bowl, let dough rise 8-12 hrs.
Turn out on work space, portion into 6 pieces, each ~70 g. Shape into buns.
Put on parchment, let rise 45 mins.
olive oil ++++ coarse saltBrush with flavored olive oil, sprinkle with salt. Slide parchment onto a baking sheet, bake 15-18 mins at 425F.

Mealie Bread: makes 24 pieces using a 1½ Tbsp scoop 1 piece = 73 calories… 0.5 g fat… 1 g fiber… 1 g protein… 5.6 g carbs… 20 mg Calcium… Southern Africa is the land of Mealie Bread. I cooked it as patties, scooped onto a griddle. Fine flavor at breakfast or dinner.

++ ¼ c milk ++++ 2 Tbsp melted butter ++++ 1 two-oz egg ++++ ½ c white whole wheat flour ++++ ½ c cornmeal ++++ 1 Tbsp sugar ++++ 1 tsp baking powder ++++ ½ tsp salt ++++ ½ tsp paprika ++++ 1 cup cooked corn kernels ++

Combine all the ingredients to form a moist, fairly thick batter. If too dry, add a little milk or water. If too wet, add a little flour. Heat a griddle to medium high and spritz with non-stick spray. Scoop batter onto it, then flatten out to make 3” patties. Turn when the bottom is set and a little brown, then cook the other side. When cool, they freeze well.

Polenta: Sv 6-12  recipe from Bob’s Red Mill makes 12 slices, each slice [2.25 x 3 x 0.25”]  Serve topped with pasta sauce or Mediterranean Vegetables or sautéed mushrooms. So many options. 43 calories… 0.2 g fat… 1 g fiber… 1 g protein… 9 g carbs… 0 Calcium

+++ 1 cup dry polenta ++++ 3 c water or vegetable stock ++++ 1 tsp salt

Bring salted water/stock to a boil in a 2-qt saucepan. Add the polenta, a few tablespoons at a time, stirring after each addition. Once all the polenta is in the water, turn down the heat to its lowest [I used the smallest burner on its lowest setting] and cook for 30 minutes. Stir often: to prevent lumps, to scrape down the sides, and to keep it from sticking to the bottom. Unlike risotto, it does not need constant stirring. After 30 minutes, the polenta will be very thick – the spoon should stand up by itself. Then cook 2-3 minutes more. Brush a very thin layer of oil on a 9×13” baking pan, and turn the polenta into it. Nudge batter into the corners and smooth out the top. Let it cool as the polenta solidifies. Before serving, cut into 12 squares. Heat a non-stick skillet and spray with cooking spray. Cook the polenta portions until they begin to take on a little color and are heated through. Individually wrap pieces and freeze cooked or uncooked, until needed.

Tattie Scones:  makes 3 pieces, each at 43 calories  Top with an egg at breakfast, serve along side soup, or with a salad.

++ 1 Tbsp egg white ++++ ½ cup mashed potatoes, no milk, no butter ++++ ¼ tsp salt ++++ 1 Tbsp white whole wheat flour ++++ 2 Tbsp milk ++++ ½ tsp baking powder ++

Combine all ingredients so that it looks like thin Cream of Wheat. Measure ¼ cup portions and pour into a heavy skillet which has been well-seasoned or spitzed with non-stick spray. Spread out the batter to about 4.5” diameter. Cook slowly on one side until the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.

Robert Gould Shaw

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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: a simple way to lose weight and be healthier.

What happens to the son of prominent social reformers in the pre-Civil War era? If you were Robert Gould Shaw, born October 10, 1837, it meant a rather aimless life during his youth. His parents were ardent abolitionists, so Robert grew up knowing the big names in the movement. He was unmoved and drifting. A stint at private school ended with Robert dropping out. The family went on a tour to Europe where the young man read the anti-slavery novel Uncle Tom’s Cabin, and he began to bend. Shaw entered Harvard, but told his father “I hate Cambridge” and he dropped out. The start of the Civil War finally got his attention and gave him a cause. Shaw enlisted as a corporal in a New York infantry and saw action. As the war dragged on, the North searched for more soldiers. They decided to lift the ban on Blacks with guns, and authorized the formation of Black battalions. Massachusetts quickly formed the 54th Regi-ment, which was to have Black enlisted men but White officers. The governor asked Shaw to be the Colonel in charge, but he demurred. His mother, Sarah Blake Sturgis Shaw, urged him to take the post and so Robert became Colonel Shaw at the age of 25. Under his stern but competent leadership, the company became a well-trained unit, earning the respect of White soldiers. Shaw lobbied to have his troops serve in battle, rather than be relegated to trench-digging and other non-combat roles. In July of 1863, the 54th Regiment was chosen to participate in the assault of Fort Wagner in Charleston, South Carolina. After gaining the wall, they were forced to retreat. Colonel Shaw and many of the Union troops in the assault were killed. The confederates threw Shaw’s body in a common grave with the Black enlisted men, as a sign of disrespect. Shaw’s parents thought that it was fitting that he be buried with the men he had trained and lead. The bravery of the men of the 54th inspired thousands of other Black men to volunteer to fight for the North. Public donations paid for the moving and eloquent Shaw Memorial by Auguste St-Gaudens in Boston.

Our meals incorporate many favorite flavors of New England — pumpkin, salmon, maple syrup — to honor a famous native son.

Pumpkin Oatmeal: ..221 calories… 3 g fat… 5.6 g fiber… 9.5 g protein… 11.5 g carbs… 106.4 mg Calcium…  NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB GF  Cooler weather brings a yen for hot cereal and you have to go a long way to beat oatmeal as an excellent breakfast. Now let’s add the season’s favorite flavor combo: pumpkin and cinnamon. Yum.

++ ¼ c steel cut oats ++++ ¾ c. water ++++ pinch salt ++++ 2 Tbsp pumpkin puree ++++ 1 tsp maple syrup ++++ pinch cinnamon ++++ ¼ c. fat-free milk ++++  Optional: blackish coffee [53 calories] or blackish tea or  mocha cafe au lait [65 calories]

Cook the oats and salt in simmering water 8-10 minutes, stirring at whiles. Take off heat. Stir in pumpkin, syrup, and cinnamon. Scrape into a bowl and top with milk. Serve with the hot beverage of your choice for a meal that will keep you warm on a cold day.

Maple-Glazed Salmon: .. 249 calories… 8.4 g fat… 2.4 g fiber… 26.5 g protein… 18 g carbs… 54 mg Calcium… PB GF What’s not to love about maple syrup on salmon?! New Englanders enjoy these flavors together, and you should too. 

++ 4 oz salmon fillet, skin removed ++++ 1 Tbsp maple syrup ++++ ½ tsp Dijon mustard ++++ 1 tsp soy sauce ++++ 1 tsp yellow Sriracha ++++ 4 oz asparagus, trimmed and sliced

30-40 minutes before dinner: whisk together the syrup, soy, mustard, and Sriracha, and pour over the salmon on a small pie plate. Marinate, turning frequently, for 20 minutes.  NB: Be sure to save the marinade when you remove the fish from it. Trim and slice asparagus and put in a pan with some water, but not enough to cover. Turn heat on under asparagus to bring it to a simmer. Heat a non-stick or cast-iron skillet and spray it with cooking spray. Put salmon in the pan and cook 4 minutes on one side. Turn and cook 4 minutes on the other side. Remove fish to serving plate. Pour marinade into the hot pan from the fish and take off heat. It will foam and bubble up quickly as it thickens. With a plastic scraper, ease the sauce onto the fish. Drain the asparagus and put it into the now empty skillet to get all the sauce from it. Mound the asparagus around the fish, sprinkle with salt.

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

Next week, I will offer recipes for four1.5 two-oz eggs  + bacon
breadstuffs to enjoy on Fast and Slow Daystomato: fresh or puree + onion
green pepper + file powder
chili powder + mozzarella + pear
optional smoothie
optional hot beverage

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

dittoscallops: 1/4 pound per serving
chives + bechamel sauce, no cheese
frozen peas + lemon zest
Romano cheese + side salad
Sparkling waterSparkling water

Vegetable Sides

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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: a simple way to lose weight and be healthier. Welcome to Cyber Brust who is now Following.

Vegetables come in all shapes, sizes, and colors. I have heard many people say that they don’t like vegetables — perhaps they never tried the right ones. Or maybe their mothers boiled vegetables to mush, which is a crime against nature. I am here to tell you that vegetables are delicious — and there are so many ways to enjoy them! Put any of these suggestions next to the protein source of your choice, and you will have a splendid meal for a FAST Day. There are a lot of good reasons to eat vegetables, so go for it! From the ‘Four Corners of the World’ [France, China, First Nations, India], may I present:

CHICKPEA RAGOUT: makes ~4 cups ~1 cup= 121 calories…. 3 g fat.. 5.5 g fiber.. 6 g protein.. 20 g carbs.. 26 mg Calcium

  ++ ½ tsp olive oil ++++ ½ cup diced onions ++++ ½ cup scallions, chopped ++++ 1 Tbsp garlic ++++ 2 cups diced tomatoes, fresh or canned and drained ++++ 1½ cup chickpeas, drained and rinsed if canned ++++ ½ cup chicken stock ++++ ½ tsp salt ++++ ½ tsp pepper ++ Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, stock, salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.  This is from Jacques Pepin’s Fast Food My Way

CHINESE CABBAGE:   This is a fine dish to accompany a variety of foods from Chinese dumplings to fish.

Serves 2
Non-stick spray +++ 1 clove garlic, sliced Spray a heavy pan and cook garlic over medium heat 30 seconds.
½# cabbage, shredded/thinly-sliced +++ 2 Tbsp water Stir in cabbage and water. Cover and cook 1 minute.
1½ tsp soy sauce Add, cover and cook 1 minute.
1½ tsp fish sauce ++++  2 Tbsp waterTurn up heat, add sauce along with 2 more Tbsp water. Cook, uncovered, until cabbage is tender and liquids have evaporated
Each serving = 35 calories … 0.1 g fat… 2 g fiber… 2.7 g protein… 7.5 g carbs… 56 mg Calcium

CORN-TOMATO-BLACK BEAN SALAD  As a relish on fish, or in eggs. makes 2 cups 

++ 2 Tbsp rice wine vinegar ++++ 1 Tbsp canola oil ++++ ¾ tsp sesame oil ++++ 1 cup fresh corn kernels, cut from the cob ++++ ½ c chives, snipped ++++ 1 cup diced tomato ++++ ½ c black beans ++++ ¼ tsp dry mustard ++++ 1/8 tsp turmeric ++++ ¼ tsp sugar ++++ 2 dashes ground cumin ++ Stir together all ingredients and let sit to mellow the flavors.

CUCUMBER RAITA  Use as a side dish or in wraps  1 cup = 132 calories  PB GF

++ 2/3 cup non-fat yogurt ++++ 1 Tbsp lime juice ++++ 1 clove garlic, pressed ++++ 1 cup cucumber, seeded and diced ++++ ½ tsp ground cumin ++++ ¼ tsp salt ++++ ¼ tsp ground pepper ++++ 1 Tbsp fresh mint, chopped ++ Combine all ingredients and use immediately or chill up to 30 minutes.