Eating well with creative recipes to follow Michael Mosley’s Fast Diet

Perihelion  

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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. Welcome to okhueleigbematilda who is now Following.

The Earth orbits the Sun. This scientific theory, first proved by Copernicus in 1543, has been a fact since it was confirmed by Galileo in 1610. Since the time of Aristotle, it was thought that the shape of any orbit was a perfect circle because circles-are-a-perfect-shape-and-nature-is-perfect. This mantra was practically holy writ for almost 2000 years. Then in 1609, Kepler demonstrated that all the planets orbit the sun in orbits that are elliptical in shape. Society likes things to be set in stone, but Science keeps an open mind and changes its mind when new facts come along. And so we know that the Earth orbits the Sun in an oval orbit. On January 3rd, the Earth is at Perihelion — from the latin for ” the closest point in its orbit to the Sun.” This always came as a surprise to my Earth Science students, who thought that Summer was when the Earth was closer to the Sun and therefore hotter. Nope. At an average of 93 million miles from our star, the small distance change due to our elliptical orbit makes no difference in the Earth’s temperature. We seem to be taking care of that ourselves. And we each need to work harder at not making the Earth any warmer.

Our meals come from warmer climates just for the fun of it, not because a position at Perihelion causes the Earth to be warmer.

Goan Shrimp Bake: 126 calories 5.5 g fat 1 g fiber 12.6 g protein 6.6 g carbs 50 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  A breakfast with the flavors of Goa. Dear Husband is a big fan.

One 2-oz egg ¼ cup water 1½ tsp tomato paste ¼ tsp chili powder ¼ tsp turmeric powder 0.9 oz shrimp, cut in roughly ¼” slices 1 Tbsp scallion, chopped ¼ c cilantro, chopped 1 oz mango or 2 oz strawberries   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Thaw and peel the shrimp, and cut into roughly ¼” slices. Put the water, tomato paste and spices into a small pan. Simmer until the liquid is hot and thicker. Turn heat way down and add the shrimp. Cook until it is opaque, then take off the heat and add the cilantro and scallion. HINT: I did this the night before.  Scrape the shrimp mixture into a baking dish. Whisk the egg and pour into the baking dish. Bake at 350 for 25 minutes or until the eggs are set and there is no liquid when you cut into it. Plate with the fruit and wow! Such a delicious breakfast.

Taiwanese-Style Seafood Pancakes: each serving: 298 calories 11 g fat 1.6 g fiber 20 g protein 21.5 g carbs 141 mg Calcium  PB This recipe is taken from Wok On by Ching He Huang  HINT: This is enough for two [2] dinner pancakes. Invite a fellow Faster or cut recipe in half.  Note to purists: the original recipe does not call for wheat flour, let alone whole wheat flour. But I am into nutrition and insist that there be some fiber and complex carbs in my food, hence the heretical addition.

2 Tbsp of hoisin sauce
2 Tbsp of oyster sauce
2 Tbsp red sriracha		Combine the ingredients for a sweet-hot sauce. = 6 Tbsp1½ Tbsp = 20 calories 0.3 g fat 0.2 g fiber 0.3 g protein 4.5 g carbs 5.5 mg Calcium 
1/3c/ 20g potato flour or flakes  ¼c/ 30g white whole wheat flour 2 Tbsp/ 14g cornstarch  180ml/ 6oz/180g cold water Mix the dry ingredients with the water and stir to combine. Let sit to wet the ingredients, then stir again, adding more water if batter is too stiff. Batter should have the consistancy of milk so it will flow well in the pan. Divide the batter into 2 equal portions
2 spring onions
½ tsp crushed red pepper		Cut scallions into a fine dice.Add cut scallions and crushed pepper to the portions of batter above. Stir.
75g/ 2oz mixed seafood: mussels/shrimp/fish/squid  Cut the seafood into pieces less than ½” in size. Divide the combination into 2 equal portions
2 eggs
50g/ 2oz pak choi 		Beat eggs to break them up. Slice pak choi thinly across the leaves. Divide eggs and greens equally between 2 bowls.
½ tsp light sesame oil cooking oil spray
one portion of seafood mixture one portion of batter one portion egg-greens mixture		Heat a flat-bottomed wok or heavy saute pan over medium heat. Add oil, swirl it around to distribute, then spray with cooking oil. Add mixed seafood and fry for a few seconds.  Add the flour batter, and tip pan to distribute. Immediately add the egg-greens. Cook 60 secs until starting to brown, flip and cook on the other side until starting to brown. Put on a plate and cover with a tea towel.
½ tsp light sesame oil
cooking oil spray
one portion of seafood mixture
one portion of batter
one portion egg-greens mixture 		Make the second ‘pancake’ in the same way, using the remaining ingredients. 



drizzle with 1½ Tbsp hot sauce per serving

Kwanzaa

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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. 

Kwanzaa was developed in 1966 as a response to the Watts Riots of 1965. Professor Maulana Karenga, chair of Africana Studies at California State University, was distressed at the lack of unity among Black Americans and their estrangement from their African roots. After much research into the festivals of Zulu and Ashanti people, he proposed a new holiday: Kwanzaa, to run from December 26 to January 1. Each day features the lighting of a candle and a family discussions of certain principles, along with singing, dancing, and eating culturally-based foods. The seven principles are: Unity; Self-determination; Collective work and responsibility; Cooperative economics; Purpose; Creativity; and Faith. These are excellent values that we all can espouse. Kwanzaa has been embraced by people around the world, not just in the USA. Tomorrow will be Day 5 of Kwanzaa, a day of Purpose. Find a new purpose for your life, whether it is volunteering in your community or being purposeful about your health choices. Happy Kwanzaa to all those who celebrate.

Here I offer two breakfasts for Kwanzaa, from Northern Africa and from Southern Africa. Muhindi [corn] is one of the major symbols of Kwanzaa, so it is fitting to eat it in the Mealie Bread. Your family probably has its own favorite dinner menus, from Hoppin’ John to Cajun Catfish. It is all about family and the foods you share.

Moroccan Omelette: 135 calories 8 g fat 1.4 g fiber 10 g protein 7.7 g carbs 49 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  Suggested by our First-born, this is the easiest breakfast to prepare. For the compete flavor profile, serve with mint tea as they do in Morocco.

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.  1 tsp or more ground cumin ½ tsp or more paprika salt + pepper 1/2 clementine OR 5 Bing cherries   Optional: blackish coffee [53 calories] or MINT TEA or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Combine the cumin, paprika, salt, and pepper in a small dish. Whisk just the eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat. Sprinkle the eggs with the seasonings and leave undisturbed until puffy and the top is set. Remove from skillet, and serve folded or flat. Pour the beverages and enjoy the fruit as a counter-point to the spices.

Mealie Bread Breakfast: 190 calories 2.5 g fat 3 g fiber 13.4 g protein 25.4 g carbs 73 mg Calcium  PB GF – if using GF flour in mealie bread  Mealie bread is a staple in southern Africa. It is simple to prepare and you will like it. Here it makes a fine breakfast as one of four typically African foods and flavors: 1] mealie bread 2] watermelon [originally from Egypt] 3] coffee 4] chicken [several native species].

3 Mealie Breads** 4 oz watermelon 1½ oz chicken breast meat, cooked   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

**Mealie Breads: 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 I cooked the batter 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.

Prepare and cook the mealie bread or warm from the freezer. Cut chicken into strips and watermelon into chunks. Plate and enjoy with another African flavor: coffee.

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

1 two-oz egg + raw shrimp1.5 two-oz eggs 
tomato paste + chili powderleek + fresh tomato
turmeric + cilantro leavesgarlic powder + basil
scallion + strawberries or mangoclementine or apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

cornstarch + potato flakes + 2-oz eggdelicata squash + sweet potato
white whole wheat flour + red chiliolive oil + raw turkey breast + thyme sprigs
mixed seafood + canola oil + oyster saucered pepper flakes + sugar
pak choi or swiss chard + srirachacranberries + red wine vinegar
Sparkling waterSparkling water

Marlene Dietrich

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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.

Marlene Dietrich was born as Maria Magdelena Dietrich on 27 December, 1901. Her father died when she was 10, her step-father died in WWI. Initially, she trained as a musician, mastering violin and piano, but then she turned to the cabaret scene of Germany in the 1920s — think ‘Sally Bowles’ of Cabaret. She sang and danced, to the disapproval of her family, prompting her to change her name to Marlene — a mash-up of her first and middle names. A few minor film roles followed, with her big break in Der Blaue Engle in 1930, playing a cabaret singer [watch the trailer!]. Hollywood called, and although she was successful and famous, she was always cast as a sultry prostitute. Her persona was that of a femme fatale, often dressed in men’s clothing, and she was considered the sexiest woman of the 1930s. To break from her stereotypical casting, she showed her comedic chops in Destry Rides Again, 1939. During the 2nd World War, Dietrich was active for the Allied war effort, entertaining troupes [playing the musical saw] and volunteering at the Hollywood USO. She was decorated by both the US and France for her work. After the war, she turned to a singing career and performed at clubs worldwide. Breaking one of her famous legs caused her to be bed-bound in her Paris apartment for the last 13 years of her life. From there, she chatted with world leaders by phone, lobbying for her favorite causes. She was a woman of many parts.

Our meals are typically German. They are different from the norm and that catches your senses in an intriguing way — rather like Marlene Dietrich as an actress. Dietrich enjoyed house-wifely tasks and one might imagine that she cooked these meals.

Fruited Toast with Sausage:  225 calories 11.5 g fat 2.5 g 10.4 g protein 20 g carbs 39 mg Calcium  PB GF – if using GF bread  Another fine Frühstück [breakfast] from Germany. Delicious.

1 slice 70-calorie whole-grain bread [we like Dave’s ‘Good Seed‘ ] 1½ oz Bockwurst 2 Tbsp small-curd cottage cheese, reduced fat ¼ c mixed berries or sliced strawberries    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [85 calories]   or lemon in hot water

If fruit is frozen, thaw in a sieve overnight. Slice sausage and braise or bake to cook thoroughly. Toast bread lightly and spread with cheese. Pile the fruit on the bread and plate with the hot sausage.

Senfeier (Eggs in Mustard Sauce): 323 calories 15.5 g fat 2 g fat 17 g protein 12 g carbs 158 mg Calcium   PB GF – if using GF flour in the sauce + GF bread or omitting   This recipe represents ‘comfort food’ in Germany: simply, homey, the sort of meal your Grossmutti would serve you for lunch or supper.  TIP: prepare the bechamel before-hand [handy to have in freezer] and boil the eggs the day before. Very easy to prepare, this is a meal for a busy day.  HINT: This recipe serves two [2] people. 

4 hard-boiled eggs ½ c Bechamel sauce, no cheese  1 Tbsp grainy mustard 2 fl oz/¼ c white wine ¾ c frozen, chopped spinach nutmeg 1 oz sour-dough rye bread [optional: omit to lose 35 calories]

Combine the bechamel, mustard and wine in a saute pan and warm them gently, stirring to combine. In a separate covered pan, warm the spinach with a little water and many pinches of nutmeg. Peel and halve the eggs and put them in the sauce, cut-side up. Cover and keep over low until eggs and sauce are warm. Warm the optional bread. Either plate the spinach along side of the eggs, or under the eggs, or combine the spinach with the sauce. Delicious any way you plate it, with or without the bread.

Slow Days: Pistachio-Cherry-Chocolate Biscotti  

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

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

‘Biscotto’ means ‘twice baked.’ Twice-baking is an old way of preserving baked goods. The 2nd baking dries them out, so they can be stored for future use. Examples include the dried bread called rusk or zwieback or sukhariki. Their origin seems to be as marching food for the Roman army. Army forts always had granaries and bake-houses, producing vast quantities of fresh and twice-baked bread. In the Renaissance, the twice-baked bread was reborn, made delicious with almonds. A baker in Tuscany is given credit for the introduction of ‘cantucci,’ perfect for dunking in the local Vin Santo as a dessert. It is a delicious combination, as sampled in Firenze. As fresh baked goods became readily available, not many people bothered with preserving bread. And then biscotti were reintroduced, taking America by storm in 1990s coffee houses. At first, many customers were put off by the ‘stale cookies’ but dunking became popular again, and so did the twice-baked cookies. If you think that biscotti are born in a package, wrapped in plastic, then you must try baking them at home.

This particular version is adapted from Chocolate by Nick Magliere. The biscotti are lovely as a Christmas gift or for enjoying at home with a leisurely cup of coffee during the holidays. I like the green nuts and the red cherries, seen together in a slice. A real treat from your very own kitchen.

Set rack in middle of oven. Preheat to 350 F.
Cover a cookie sheet with parchment paper.
1¾ c flour
2/3 c sugar
1 tsp baking powder
¼ tsp salt		Combine these, mixing well
8 Tbsp/1 stick butter Cut in 8 pieces and toss with flour mixture. Rub or cut butter into the flour.
On the left, the mise en place. At right, the butter has been rubbed into the dry ingredients.
¾ c dried cherries or cranberries
¾ c chocolate chips
¾ c/4 oz unsalted pistchios		Stir into the flour-butter.
2 two-oz eggs
2 tsp vanilla		Whisk together, then stir into above mixture with a fork until dough comes together. 
Cherries, chocolate chips, and pistachios all mixed together with the flour-butter.
2 two-oz eggs
2 tsp vanilla		Whisk together, then stir into above mixture with a fork until dough comes together. 
Divide dough into 2 portions, then roll each half into a log 12” long. Place the 2 logs on the prepared pans with 2” between them.
Dough is divided in half, then rolled into logs and positioned on a silicon mat for baking

Bake 25-30 mins, until dough is browned and firm to the touch. Remove to cutting board to cool.
When cool, cut each log with a serrated knife into ½” slices, straight across or on diagonal. Put slices back on parchment paper on the cookie sheet.
The logs are baked, and then sliced. Slices are laid down on their sides for the 2nd baking.
Bake at 325F 15-20 mins, until light brown in color.
Cool, then store in an air-tight tin.

Little Christmas Eve

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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.

December 23 is crunch time. House guests are being welcomed, festive foods are being prepared, gifts have to be wrapped, and the air is electric with busyness and expectation. In some parts of Scandinavia it is called Little Christmas Eve. It is a day to wind up all the activities and then to catch your breath. Meals are simple, made more so by a large pot of soup simmering on the stove. What, you’re hungry? Help yourself to soup for lunch and dinner, the cook is off duty for meal-preparation. In our family, most everything is done by then and we can relax in the evening and enjoy each other’s company. Play games, or watch a holiday movie, or read from A Christmas Carol, by Dickens. It might be the Winter Solstice, the longest night of the year, so plan to be relaxing at home with a comforting bowl of soup. That’s what Little Christmas Eve is all about.

An easy breakfast to remind us of the Solstice, and then a simple soup for supper. Perfect for late December in the Northern Hemisphere.

Winter Solstice Scramble: 152 calories… 8.5 g fat… 1 g fiber… 10.4 g protein… 7.5 g carbs… 45.4 mg Calcium… NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  There is a classic pizza called “Four Seasons.” In each quadrant of the pizza is a vegetable or meat which represents one of the seasons. We take this idea to breakfast for the Solstice: cured olives represent the departing Autumn, while cured meat stands in for the arriving Winter

++ 1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 slice pepperoni [ 2” diameter], chopped ++++ 1 Kalamata olive, chopped ++++ large pinch of Winter Savory ++++ salt ++++ pepper ++++ 2 oz pear ++++  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait ++++   Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the chopped meat, olive, and seasonings with the eggs. Pour into into a lightly-spritzed non-stick saute pan and scramble to your liking. Plate with the pear and pour the beverages. You now have a meal prepared in a short time to usher in the shortest day of the year.

Baked Bean Soup: 285 calories… 3.5 g fat… 8 g fiber… 11.4 g protein… 32 g carbs… 83.4 mg Calcium… PB GF  This classic is from Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you!  HINT: Serve 2 [two].

1 cup baked beans, canned ++++ 1/8” slice onion, chopped ++++ 1 stalk celery, chopped ++++ ¾ cup canned or stewed tomatoes ++++ 1½ cup brown stock/beef stock ++++ dash hot sauce ++++ salt & pepper ++++  optional garnish: ½ hard boiled egg, sliced ++++ optional garnish: sliced scallion + diced tomato ++++  optional garnish: lemon slices

Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processer. Serve with a garnish of your choice. Fast, easy, inexpensive, good.

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

70-calorie whole-grain bread1.5 two-oz eggs 
mixed berriesground cumin
cottage cheese, lower-fatpaprika
bockwurstclementine or apple or cherries
optional smoothie
optional hot beverageoptional hot beverage

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

2-4 hard-boiled eggs + grainy mustardMealie Breads
= corn kernels
bechamel sauce, no cheesecornmeal + white whole wheat flour + egg
frozen chopped spinach + white winemilk + sugar + paprika + butter
nutmeg + optional sour-dough rye breadwatermelon + chicken breast
Sparkling waterSparkling water

A Wonderful Life

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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.

After the end of World War II, the Hollywood people who had gone to war came home. One was Jimmy Stewart who was looking to revive his stalled acting career. He had entered the war as a Private who had an amateur pilot’s license, and was demobbed as a full Colonel with 20 combat missions over Germany to his credit. Another was Frank Capra, who had left off directing for major films to make ‘propaganda’ films for the US Signal Corps during the war. With 5 Academy Awards for prior films, it should have been easy for him to fit back into the industry. Capra hired Stewart to star in Its a Wonderful Life, released in 1946, on December 20. Like Mr. Smith Goes To Washington, also starring Stewart, this movie is about the virtues of small town life; the necessity for people to work together for the common good; the hard-working refugee families moving to America; and the importance of faith in higher ideals. As Roger Ebert said, the film is “a celebration of the lives and dreams of America’s ordinary citizens, who tried the best they could to do the right thing by themselves and their neighbors.” It was not a success. Maybe 1946 was not the time for a sentimental film. The movie was ‘rediscovered’ in the 1970s when the copywrite expired. Aired on TV, the film quickly became a seasonal Christmas favorite. It is sweet, and corny, and makes you feel good about doing the right thing. Watch it and celebrate the film’s 75th anniversary.

Frank Capra was a fierce defender of the American Dream. Our hash ‘n’ eggs breakfast is typical of the small-town diner menu. Since Capra was the son of immigrants, our dinner features Mediterranean flavors well known to the other travelers in steerage when his family came to America in 1903.

Sweet Potato-Black Bean Hash:  212 calories 4.5 g fat 9 g fiber  31 g carbs 96.5 mg Calcium  NB: The food values given above are for the egg and hash only, not the optional hot beverage. PB GF Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.

½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs] 2 Tbsp yellow onion, diced 1.5 oz = ¼ red pepper, sliced salt + pepper to taste ¾ tsp paprika ¼ tsp cumin ½ cup spinach, roughly chopped 3 oz black beans = 1/3 c. one 1.8-oz egg  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water   NB: no smoothie — too many calories for this recipe

Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. ALTERNATELY, you could roast these vegetables in a 400 F. oven for 10 minutes. Add spinach and 2 more Tbsp water, and cook for an additional 5 minutes. Lastly, add the black beans and stir until ingredients are well-blended. HINT: prep this far the night before. NEXT MORNING: Heat the vegetable hash in the pan before topping with a poached or fried egg. Serve in the skillet or scoop onto a plate.

Feta Nicoise Salad:  243 calories 6 g fat 2 g fiber 16 g protein 25 g carbs 244 mg Calcium  PB GF  There is a lot of food on this plate – bring your appetite.

1½ romaine leaves OR 1-1/2 cup lettuce, sliced cross-ways ¼ cup green beans 1 scant cup cucumber OR zucchini, diced 1/4 c feta cheese, crumbled or diced 2 black olives, quartered 2 Tbsp canned chick peas, rinsed 1/2 oz sourdough bread 1 tsp flavorful olive oil + 1 tsp white wine vinegar

Steam the green beans, cool and set aside. Slice the romaine crosswise into 1” strips. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Hoxne Hoard

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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.

A detectorist, a hammer, and a mis-pronouncible location are in today’s story. The Romans occupied Britain from the rule of Claudius, 43 CE, until the fall of the Empire in the 400s CE. They built forts, baths, temples/shrines, roads, walls, and mansions. As the City of Rome was increasingly invaded by ‘barbarians,’ rule weakened in the distant provinces. England was threatened by the Saxons and the Angles, and the Roman patricians who ruled there were worried. Skip forward to December 16, 1992, in Hoxne [pronounced hox-on = what??!?!], Suffolk. A retired farmer is looking for a lost hammer using his metal detector. He scans the field and gets a signal from the device. A little digging and — this is not a hammer!! He has found an enormous trove of gold and silver objects. Authorities are alerted. The find is dug up in a huge clump with surrounding soil intact; it is dubbed the Hoxne Hoard; it is defined as ‘treasure.’ [As treasure, it is the property of traceable heirs. There were none.] The treasure had been buried by a very wealthy Roman family around 450 CE: coins, spoons, table ware, and jewelry had been packed in a wooden box. Archaeologists had a field day, the British Museum obtained a new display, and the detectorist received the value of his find as a reward. He also found the hammer.

The Romans loved figs, which they introduced to Britain, so we will have them at breakfast. The dinner should be from south of Rome, but it is as American as pineapples. Both are good meals.

Fig & Chevre Plate: 153 calories 8.4 g fat 2 g fiber 7.5 g protein 13.4 g carbs [12 g Complex] 163 mg Calcium  NB: The food values shown are for the cheese, egg, fig, and spinach, not for the optional beverages.  PB GF  Simple, elegant, and more filling than it looks. Figs and chèvre are a divine combination.

½ hard-boiled egg 1 dried fig = 0.65 oz = 16 g 1 oz chevre cheese ¼ oz baby spinach Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Rehydrate the dried fig by covering with water and microwaving or heating for 1 minute. Let the fig sit in the water for another few minutes, then cut in half. Arrange the spinach leaves in an oval. Dab the leaves with crumbles of the goat cheese. Plate the egg half and the fig halves.  HINT: I composed the plate the night before, covered it with a plastic bag, and kept it cool until breakfast. Instant breakfast!

Pineapple Pompeii: 286 calories 9.5 g fat 5 g fiber 15 g protein 40.6 g carbs 85.5 mg Calcium  PB GF This is served in South-Eastern Pennsylvania as a side dish to baked ham. The fanciful name is unique to the neighbor who gave me the recipe. I put the ham in the casserole to make a complete meal. HINT: Serves 6 as dinner.  This was a real hit at a pot-luck.

5 cups whole-grain bread cut in cubes four 2-oz eggs 1 Tbsp butter ¼ cup loosely-packed brown sugar 20 oz can crushed pineapple, drained and saving the juice 2/3 cup 3%-fat ham, cut in ¼” dice   per person: 1 side salad with beets  

Cream the butter and sugar together. Add the bread cubes and eggs to the bowl. Stir together to combine. Add the ham and drained pineapple. Stir to combine thoroughly. The batter should be moist, so you may need to add some of the drained pineapple juice to bring it to the right consistancy. Spray a 6×10” baking pan with non-stick spray and pour in the batter. Smooth it into the corners and bake at 350F for 25 minutes, until set and starting to brown on the top. Cut into 6 pieces. Serve with the Side Salad. Freeze the pieces that you don’t use today for another meal.

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

1 two-oz egg + onion + fresh spinach1.5 two-oz eggs 
red bell pepper + paprikakalamata olive
sweet potato or winter squashpepperoni slice
canned black beans + cuminwinter savory herb + pear
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

Romaine lettuce + green beanscanned baked beans + onion
Cucumber + feta cheese celery + canned stewed tomatoes
black olivesbeef stock/brown stock + tabasco sauce
Olive oil + white wine vinegaroptional: hard-boiled egg + lemon slices
Sparkling waterSparkling water

Feast of Saint Lucy

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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. Welcome to VanityHealthClub who is now Following.

The Feast of St Lucy is celebrated in Sicily, Lucy’s country of birth and martyrdom, but it is a really big deal in Sweden where the story takes a different turn. I first encountered this tale while reading the encyclopedia in 6th grade. During the Middle Ages, the region of Varmland, Sweden was experiencing a terrible famine. Crops had been poor the previous summer and it was now winter. Grain stores had run out and there was no bread. A young girl went out into the cold, starry pre-dawn darkness. Across the snowy fields she walked to the shore of Lake Vännern. She saw a light in the distance, and it grew brighter. A boat was coming toward her — its sole occupant, a woman standing in a white dress with a red sash, her head surrounded by stars in the sky. When the boat landed, the woman showed the girl that the boat was filled with bread that she had brought for the people. The girl took some bread for her parents and ran back to the village to tell people what she saw. When the villagers arrived at the boat, the woman was gone, but the bread was enough to keep them alive. They all agreed that it must have been a miracle wrought by Saint Lucy. Since then, on December 13 [which prior to calendar reform was the shortest day of the year] the eldest girl of a Swedish family wakes up early to take her parents sweet bread and coffee for breakfast. She might wear a white gown and have a crown of candles in her hair. Towns and churches will choose an official Saint Lucy for municipal celebrations. From Mallorca to Minnesota to Malmo, Lucy will appear to bring light and cheer to a dark season.

The Scandinavians are possibly the inventors of smoked salmon, so it is fitting to enjoy it with our breakfast. Saint Lucy is also a famous saint in Italy, thus our dinner will be from there.

Powder Mill Scramble: 141 calories 8.5 g fat 1 g fiber 11 g protein 6 g carb [5.6 g Complex] 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF  This recipe is from Jerry Willis’ “Powder Mill Pond Restaurant” where it was a favorite. Alas, that restaurant is not more, but you can enjoy this at home.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week  ½ oz smoked salmon ½ oz/ 2 Tbsp sliced scallion greens one clementine OR 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]

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the salmon and scallions. Scramble to taste. Prepare your optional beverage. Plate with fruit of choice.

Pasta with Puttanesca Sauce: 265 calories 5.5 g fat 8 g fiber 10.4 g protein 42 g carbs [~30 g Complex] 196 mg Calcium   PB  This rich sauce with the wholesome goodness of whole wheat pasta makes for a delicious meal. And it is so simple. Don’t cut corners: you need the whole-grain pasta for the protein and fiber of the meal.

1½ oz whole wheat pasta ½ cup puttanesca sauce 2 Tbsp Parmesan cheese 2 oz green beans

Cook the pasta less time than the package directs, so it will be al dente [having a little white in the center when you bite into it]. Drain the pasta and add the sauce to the pan. The pasta will absorb the sauce while they both warm together. Plate with the beans and top with the cheese.

Juan Diego

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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.

Cuauhtlatoatzin or Talking Eagle, was born in 1474 in what is now Mexico City, Mexico. By the time he was 47 years old, the Spanish had conquered the Aztec Empire. The Spanish saw this as their ‘right’ because someone had to ‘punish’ the Aztecs for their heathen way of religion. [Besides, they wanted the Aztec gold.] Cuauhtlatoatzin was baptized, taking the name Juan Diego. [Some references say he was of high native status, others say he was of very low caste.] On December 9, 1531, while on his way to Mass, Juan Diego saw a vision on Tepeyac Hill, formerly a veneration site for the Aztec goddess Tonantzin: a pregnant indigenous woman, attended by an angel, spoke to him in his own dialect instructing him to tell the bishop to build a shrine on the site. Juan Diego went back and forth between the Lady and the bishop three times over three days before he was believed. To prove to the bishop that he was telling the truth, the Lady told Juan Diego to cut roses blooming on the hill-top to show the bishop. Those and an imprint of the Lady on Juan Diego’s cloak, a garment called a ’tilma,’ were enough to convince the doubting cleric. A shrine was built [rebuilt in 1660 and c. 1975] and Juan Diego retired to be its hermit/caretaker. The story of Juan Diego was written down 100 years later, casting modern doubt as to its veracity. The Spanish Church seized on the idea of an apparition to the natives, reinforcing their goal of converting them. The Lady in question is now called The Virgin of Guadalupe, and she is on the US Christmas Stamp for 2021.

Juan Diego was the first indigenous saint from Mexico, canonized in 1990. We honor him on his feast day with flavors associated with his native land. He might never have eaten salsa, but it is the most recognizable food in Mexican cuisine. Caesar Salad is also from Mexico, Tijuana to be exact, though I’d bet that most people don’t know that.

Salsa-Chicken ScrOmelette: 150 calories 8 g fat 1 g fiber 17 g protein 6 g carbs [5 g Complex] 62 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  The lively taste of salsa adds some lift to these scrambled eggs while the chicken and cheese add protein.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  1 Tbsp low-fat cottage cheese, drained if very liquid 1.5 Tbsp tomato salsa, drained if very liquid ½ oz chicken, cooked and diced 1 oz mango cubes OR 2 oz strawberries  dash of cumin and/or pinch of crushed red pepper   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]

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. For a ‘filled omelette,’ cook the eggs flat in the pan, no scrambling, with the lid on. Meanwhile, heat the filling in a microwave for 1 minute, then stir, then heat further until warm. Spoon over half the eggs, then fold the eggs over the filling. Put the lid back on and let it all warm over low heat. –OR– Dollop eggs with filling and scramble the eggs to mix everything together. Cook to your liking. Prepare optional beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Cesar Salad: 240 calories 9 g fat 4 g fiber 33 g protein 5.4 g carbs  106 mg Calcium  PB  GF Straight out of the Fast Diet book, with quantities changed a teensy bit. Large portion, good flavor.

2.5 slices Canadian bacon 3 oz chicken breast, left over from a roast 2.5 c chopped romaine or 2.5 c. mesclun 1 T grated Parmesan 3 oz tomatoes salad dressing: 1 tsp olive oil + 1 tsp lemon juice + Mexican oregano [Cesar Salad is of Mexican origin, not from Roman rulers]

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano.  Arrange the meat on top of the greens. Isn’t that a beautiful plate of food!

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

1.5 two-oz eggsdried fig, 16 g or 0.65 oz  
smoked salmon hard-boiled egg
scallionbaby spinach
melon or strawberries chèvre cheese, the creamy type
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

whole wheat ziti or penne pastaham, 3%-fat + side salad
Parmesan cheese5 cups whole-grain bread cubes + butter
Puttanesca saucefour 2-oz eggs + brown sugar
green beans 20-oz can crushed pineapple
Sparkling waterSparkling water

Saint Nicholas

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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. Welcome to nicolaspamer who is now Following.

When children ask “How can Santa visit all the children in the world on December 24 to deliver presents?” the simple answer is that he doesn’t — many children receive their presents on December 6, the Feast of Saint Nicholas. In the Netherlands, Germany, Russia, Hungary, Aruba, Austria, Belgium, Croatia, Curaçao, northern and eastern France, Luxembourg, Romania, Slovenia, and Ukraine, Saint Nicholas visits towns, cities, schools, and houses on or before December 5th. Nicholas is dressed in the robes of a bishop and is often accompanied by some sort of imp [Pieter, the Krampus, Pere Fouettard] who threatens children if they have been naughty. The saint interviews children to see if they are minding their parents and doing their lessons. Gifts are discovered the next morning. Why does Nicholas bring gifts? He is the patron saint of children because his legend describes how he resurrected three murdered boys and made it possible for three teenage girls to marry when he tossed sacks of money down their chimney. Greece and Russia have Nicholas as their Patron Saint and churches around the world are named after him. When our sons were young, all of us would leave one of our boots on the lower end of the stairway to see what the Good Saint would leave in them. New hats and mittens for the coming winter were always appropriate, along with some chocolates. Dear Husband and I still leave out our boots, eager to see what Nicholas will bring us. Hope springs eternal.

Our meals for Saint Nicholas Day are from two countries that really make time for the saint: the Netherlands for breakfast, and Hungary for dinner. If December 6 is a Fast Day, you could postpone the Fast until the next day or eat these meals and still maintain the weight loss. Save the chocolates for a Slow Day.

Dutch Breakfast:  154 calories 7.4 g fat 2 g fiber 12 g protein 11 g carbs [8 g Complex] 106 mg Calcium   NB: The food values given above are for the plated foods only, not the optional beverages.  GF – if using GF bread  This meal is inspired by a breakfast I enjoyed in Amsterdam in 1969. It was memorable because it is so good. Dear Husband’s opinion? “This is one of my favorite Fast breakfasts.”

one 2-oz egg, hard-boiled or coddled  HINT: the hardboiled egg can be made days before ++ one “Holland Rusk”  [30 cal] OR ½ an Arnold Multi-grain Sandwich Thin [50 cal] OR ½ slice 70-cal multi-grain bread [35 cal] +++¼ oz Jarlsberg cheese +++½ oz ham, 3% fat from the deli +++2 oz melon or apple or pear OR a mixed fruit cup   ++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]

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare optional beverages. Are you ready to savor?

Gulyas:  283 calories 9.5 g fat 3 g fiber 40 g protein 8 g carbs [7.6 g Complex] 42.6 mg Calcium  GF  This version of the Hungarian stew is from Craig Claiborne’s NYT International Cookbook . HINT: The recipe makes 8 one-cup servings, so make it once and freeze in serving sizes.

2 pounds beef chuck [shoulder], cut in 1” cubes +++ 1 Tbsp sweet Hungarian paprika +++ 1 tsp olive oil +++ 2 onions, chopped +++ 2 Tbsp tomato paste +++ 1 tsp salt +++ 1 tsp pepper +++ 1.5 cups beef stock +++  per serving: 1 oz green beans +++  optional: ¼ oz egg noodles which add 27 calories 1 g fiber 2 g simple carbs

Heat the oven to 300 F. Toss the beef chunks with the paprika, salt, and pepper. Heat the oil in a Dutch oven [large, heavy, covered pot] and brown the beef in batches. Move the beef around in the pan to prevent it from sticking. Add non-stick spray or a little water if necessary. Remove the beef to a plate. Add some water to the pan and saute the onions until they are transluscent. Return the beef to the pan and pour in 1.5 cups beef stock. Stir thoroughly, scraping brown bits off the bottom. Cover the pot and cook in the oven for 2-3 hours. Every hour, check the pot and stir, adding more water as needed. Taste for salt at the end. Divide into 8 portions, reserving the remainder for future meals. TIP: Freezes very well. Plate with the green beans and optional noodles. A real Winter treat.