Corn

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.

“Cornscateous” is one of the favorite weather words of the Old Farmer’s Almanac. They define it as ‘hot humid weather that is good for growing corn.’ Corn is native to the Americas and was cultivated extensively by First Nations people. Field Corn is for animal feed. Indian or Flint Corn is for grinding and for Autumn decorations. Sweet Corn, in all its variety, is for EATING! When I was a child, our family would have a ‘corn dinner’ every summer — the entire meal consisted of ears of sweet corn, all you could eat. Even the cat liked it.

Here are 4 recipes for corn: two for breakfast, two for dinner. Two made with fresh corn, two made with corn meal. Enjoy it while it is ripe.

Ham-Cup Egg with Corn: 140 calories 6.7 g fat 1.3 g fiber 10 g protein 11 g carbs [10 g Com-plex] 36.8 mg Calcium PG GF Ham and corn are such a grand combination. Easy to prepare ahead for a quick breakfast. 2-oz egg + red bell pepper + slice ham + fresh polenta + watermelon For the full recipe, see Scout + Jem

Hoe Cakes with Two Toppings 183 calories 5.6 g fat 5.4 g fiber 9.7 g protein 23 g carbs [17.4 g Complex] 44 mg Calcium PB GF This recipe harks back to Colonial Days in the Ameri-can South. Everyone from enslaved people to President George Washington ate hoe cakes. HINT: This recipe makes 6 hoecakes – enough for 2 servings. Originally this would be made with white cornmeal, but the yellow has more nutrition. NB: Hoe cakes were never ‘cooked on a hoe’ by farm workers, as some will tell you. Silly notion.

3 Tbsp yellow corn-meal [even polenta meal would do] 
2.5 Tbsp hot water 
Combine by stirring well to make a mush. Let sit for 15 minutes
1 oz egg white
¼ tsp yeast
Stir into the warm cornmeal mush and let sit for 1 – 12 hours This was 125 ml in volume
2 Tbsp cornmeal
2 Tbsp water
¼ tsp salt
Mix into the cornmeal mush. If you take some up on a fork, it will sit on top with a little batter dribbling through. If it is not like this, add more cornmeal or more water. This was ½ cup in volume.

Using 2 tbsp of batter per cake, drop onto a hot griddle sprayed with non-stick spray. This should make 6 cakes. Cook on both sides. Best if eaten while fresh.
¼ cup raspberries
1 tsp honey
one 2-oz egg
Put the fruit and honey in a small dish and microwave for 30 seconds. Fry the egg.
Optional: blackish coffee [53 calories] or tea or mocha cafe au lait [65 calories] Plate 2 of the Hoecakes with the egg and the other with the berry syrup.

FRESH POLENTA1 serving = 1/3 cup = 80 calories  fresh or frozen corn kernels + unsalted butter + freshly-ground pepper + salt From Jacques Pepin, this is excellent served with a simply prepared fish. For the complete recipe, see Second Fiddles I-9-’19

POLENTA: makes 6 slices 1 slice: 51 calories 0.2 g fat 0.6 g fiber 1.8 g protein 10 g carbs 26 mg Calcium A fine side dish for poultry or fish. Polenta corn meal + skimmed milk + Italian herbs For the full recipe, see SIDEKICKS II 4-Oct-2017

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

1 two-oz egg1.5 two-oz eggs 
tuna, fresh or canned + melonapple + cinnamon
frozen spinach + anchovy
light cream
mediterranean vegetables
sugar + butter
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

halibut + spinach
pork tenderloin + broccoli
shallot + Thai red curry paste
apples + chicken stock
chicken broth + scallion
Bechamel sauce
light coconut milk + lime juice
carrot + thyme + sage
Sparkling waterSparkling water

Zucchini Haze

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 slimmingteas48 who is now Following.

Its that time again: end of Summer, when the zucchinis multiply like rabbits. You take a tour of the garden after breakfast and spy six dear little squashes, making note to harvest them before dinner. But by late afternoon, they have assumed the proportions of zeppelins and are suitable only for Zucchini Bread or to leave on your neighbors’ doorsteps under cover of darkness. Happily, there are many delicious recipes for this Meso-American squash with the Italian name. [BTW, ‘zucchini’ means ‘squash’ in Italian, so don’t be redundant by calling it ‘zucchini squash.’] We are having zucchini for breakfast and zucchini for dinner. Splendid.

Zucchini Nests for Egg: 122 calories 7 g fat 1.7 g fiber 8 g protein 7.6 g carbs [7 g Complex] 50.7 mg Calcium  NB: The food values given above are for the egg and nest only, not the optional beverages. PB GF Found this recipe online, then I changed it to fit our calorie restriction requirements. Note: the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people. Hmmm, I’m not sure how that piece of toast got into the photo, but I’d ditch it and replace it with some fresh fruit!

1 tsp olive oil ¼ cup diced onion 2 tsp fresh sage or 1 tsp dried sage, chopped 1 clove garlic, minced or pressed large pinch hot pepper flakes or 1 jalepeno, chopped 1 c. zucchini, grated on the coarser holes of the box grater 2 tsp cider vinegar 1 oz roasted red pepper parsley, chopped salt and black pepper 2 eggs [2-oz or pullet]  Optional: blackish coffee or frothy mocha cafe au lait  or blackish tea Optional: 5-6 oz berry-yogurt [88 calories] smoothie or green smoothie 

In a non-stick pan, spritz lightly with olive oil or add 1 tsp. Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning. 

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each] in the saute pan and make an indentation in each heap to form the ‘nest’. Cover and heat for 1 minute. Uncover and break egg into each ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the eggs are cooked to your liking. Prepare your optional beverage and/or smoothie. Now that’s something different!

Zucchini, Stuffed: 300 calories 6.2 g fat 5.4 g fiber 28.8 g protein 25.3 g carbs 141.5 mg Calcium PB GF You can prepare this meal any time of year that you find zucchini at your store. Avoid the notion of using a door-stop zucchini for this recipe. HINT: this recipe makes enough for 2 [two] servings 

In this case, the pound of zucchini produced four boats for stuffing.

1 pound Zucchini, which is 2-3 slim zucchini 5 oz chicken, cooked ¼ tsp olive oil ½ cup onion, chopped 1 clove garlic ½ cup cooked brown rice 2 Tbsp Parmesan cheese, grated ½ tsp salt + ¼ tsp paprika + ½ tsp dill weed + black pepper

Father E.

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 Sumit Jaitely who is now Following.

Tomorrow, September 2, is the birthdate of my Father-in-Law. He was a very accomplished man. Trained as a physician, he was a pioneer in the field of pediatric allergies. At the same time, he was a recognized breeder and judge of gladiolas. In his spare time, he was an accomplished cook [much to the delight of his wife!]. Dear Husband and I like to recognize the birthdays of loved ones by serving meals they like/liked. “Dad” was the one who prepared the breakfasts, and poached egg on toast was one of his favorites. Dinners were also in his repertoire, and his bay scallops were a real treat. The scallops shown here are not of his invention. Dear Husband follows in his father’s footsteps as a very fine cook [much to the delight of his wife]. Happy 111th Birthday to Father E!

Poached Egg on Toast: 156 calories 5.6 g fat 2.4 g fiber 10.5 g protein 14.6 g carbs [10 g complex] 52.6 mg Calcium  NB: The food values given above are for the egg, toast, and fruit only, not the optional beverages. PB GF — if using GF bread  I never used to like poached eggs, but on a Fast Day, they taste good.

one slice of 70-calorie whole-grain bread one 2-oz egg 1 and ½ oz of apple -OR- 2 oz melon Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. If not using an egg poacher, poach the egg using the simmering-pot- of-water method. Toast the bread but do not butter it. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast; season to taste; enjoy with your optional hot beverage, and fruit smoothie. 

Curried Scallops: 244 calories 8.4 g fat 4.9 g fiber 21.4 g protein 12 g carbs 108.7 mg Calcium  PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.

¼ pound scallops 2 Tbsp Indian curry powder ½ Tbsp butter 1 Tbsp white wine 3 oz broccoli

Trim the scallops of the white tissue which may be on the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat. Add the butter and spray well with non-stick spray. Place the scallops in the melted butter and cook on one side. Turn over and cook further, adding some more non-stick spray if pan seems too dry. When the scallops are done [this takes very little time], remove to your plate. Turn down heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Crecy

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 Melissa who is now Following.

While researching my mother’s French genealogy, I came across my 16th great-grandfather, Jean d’Harcourt, who died on August 26, 1346 at Crecy, France.  Curious, I discovered the facts around the deadly Battle of Crecy. [If you were a fan of the Ken Follett book series Pillars of the Earth [TV series, too], you would know about this battle.] In a dispute over land now in France but held by English Edward III, the armies of the two nations met near Crecy in Normandy. [I suggest you watch the video cited in that last sentence] The English were terribly outnumbered but they had a new weapon of mass destruction: the long bow. With its greater range and speed, the French cavalry was cut down, as were their cross-bowmen. By the end of the battle, the English had won, against all odds, and the Hundred Year’s War was well and truly begun.

“Crecy” is sometimes spelled “Cressy” and so it makes me think of watercress. August is a fine time to harvest this peppery herb, and to make a versatile sauce which goes well in eggs or as a soup or as a sauce. The Battle of Crecy was a dreadful loss of lives. Having Watercress Sauce in your freezer can be a ‘life-saver’ in the kitchen.

Watercress ScrOmelette w:peaches

Watercress ScrOmelette: 291 calories   8.2 g fat  2.5 g fiber   16 g protein  34.4 g carbs  235 mg Calcium  PB GF  Having Watercress Sauce in the freezer in handy cubes sure makes this meal a snap. And is it good!

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                   ½ Tbsp Watercress Sauce [see Sidekicks II, 4 October’2017], well drained                                                  ½ Tbsp ricotta, drained HINT: I set these ingredients out to drain through a fine sieve the night before to make sure there was no extra liquid.                                                                                       1/8 tsp dry mustard                                                                                                                                               1.5 oz peach                                                                                                                                                     optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                                                                                   optional: 5-6 oz green smoothie or berry-yogurt smoothie

Combine the drained watercress, drained cheese, and mustard. Whisk in with the eggs and cook in a hot saute pan spritzed with olive oil or non-stick spray. Cook the way you like them and plate with the peaches. Pour the beverages and enjoy the summer taste of watercress all year long.

Watercress Soup: 157 calories 5.4 g fat 2.9 g fiber 8.4 g protein 22 g carbs [19 g Complex] 63.5 mg Calcium  PB GF Jacques Pepin’s Good Life Cooking is the source of this recipe. 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. HINT: This recipe makes 5 cups of soup which serves 4-5 people.

Served with Caprese Salad

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 2-1/2 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 per serving: 1 Tbsp chevre cheese  Optional: Caprese Salad– 46 calories 2.2 g fat 0.6 g fiber 3.9 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 in overlapping layers 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 a hard-boiled egg lengthwise in quarters and nestle into the plated soup.

Heat the oil in a large saucepan. Add the cress, celery, onion, and garlic, and stir-fry 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.

Basquaise

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.

Have you ever seen the word ‘Basquaise’ on a menu? It often refers to a sauce served on chicken or fish. The word itself means ‘from the Basque country’ or ‘in the method of the Basque people.’ To the Basque people, it is ‘pipperade’ from their word ‘biperra’ for pepper. So who are the Basques and where is their country? The Basque people are unrelated, both in genetics and in language, to the surrounding people of France and Spain. Their ‘country’ spreads across the border of France and Spain at the Western end of the Pyrennes Mountains. Their culture and unique language developed in isolation over the centuries, escaping intrusion both from the Indo-Europeans [ex: Visigoths] and from the Muslims. The ancient Greeks and Romans knew of the Basques, and even they did not change the culture of the region. Their food is boldly spiced and influenced by fish from the ocean and meat from the pasturelands of the interior. Passionately independent, the Basques work to maintain their ways in a changing world. In the 1800s, economic hard times spread Basques to North America and beyond, just as their cod and whale-hunting ancestors dispersed across the seas in the past.

The ‘Sauce Basquaise’ shows up in our menu today — flavoring the eggs at breakfast in two different preparations. Other ways to use it are in the classic Poulet Basquaise or Cod Basquaise for dinner. Here’s how to make 5 cups of the sauce.

2 Tbsp olive oil Heat the oil in a large saucepan
1 cup chopped onion
3 cloves garlic, crushed and chopped  optional: 2 oz Bayonne/Serrano ham or pancetta, diced 
3 cups red bell pepper, diced [2 large peppers, abt 13 oz]  3 cups green bell pepper, diced [2 large peppers, abt 13 oz] 
4 cups tomatoes, seeded and diced
Add the onion, garlic, ham, peppers, and tomatoes.  Cook over medium-low heat until peppers are tender.
½ cup red wine 5 g ‘esplette’ pepper or ground cayenne pepper 2 tsp fresh thyme ½ tsp saltAdd to the pan. Simmer 10 minutes more.

Basquaise Sauce ScrOmelette: 153 calories 8.4 g fat 1.5 g fiber 10 g protein 8 g carbs [7 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 Basquaise Sauce takes eggs to a new level and it is so easy to use if you already have a batch in the refrigerator or freezer.

1-1/2 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.  2 rounded Tablespoons Basquaise Sauce ¼ cup blueberries  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat a non-stick saute pan which has been spritzed with non-stick spray. Whisk the eggs with salt and pepper to taste and pour into the pan. As the eggs just begin to set, spread the Basquaise Sauce over half of the egg. Fold and continue cooking to your liking. Plate with the fruit and serve the beverage of your choice. Have a spicy day.

Alternatively, if you didn’t have any Basquaise Sauce at your disposal, you could use my version of Jacques Pepin’s recipe for Basquaise ScrOmelette, posted on 30 September, 2015

Ingredients for next week: 

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

1 two-oz eggProscuitto ham
ricotta cheese + mushrooms
melon + Parmesan cheese
peach + blackberryred onion pickle
Watercress Sauce
mint or basil leaves + balsamic vinegar
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

watercress + sweet potato
sourdough rye bread + egg + dill
canola oil + onion + celery
turkey breast + spinach leaves
garlic + stock + potato
whipped cream cheese + tomato
optional: mozzarella + tomato
cucumber + white wine vinegar
Sparkling waterSparkling water

Gold!!!

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 b. lunsford who is now Following.

John Sutter left Switzerland and settled in Northern California along the banks of a watercourse he named the American River. He recognized that this would be a good place to build a water-powered lumber mill for his newly-created settlement of New Helvetica. James Marshall was taken on as a partner and he began to build the mill. A mill of that type needs a trough called a tail race to take the water away from the mill. Clearing the race of pebbles washed in by the fast-flowing water was a daily task. In January, 1848, Marshall found gold nuggets in the tail race. He and Sutter decided to keep it a secret since they knew that others would want to get some gold too — fairly or illegally. In August of ’48, The New York Herald published the news and the Rush was on. Sutter eventually left the mill unfinished and his tannery failed — all his workmen quit to go prospecting for gold! Sutter washed his hands of the whole gold business and quietly went broke.

Our meals today include the famous breakfast from ‘Hangtown’ [aka: Placerville, California] which was concocted from the most expensive ingredients that a restaurant could find to suit a miner’s whim. The dinner is the meal that every miner aspired to: lobster thermadore, as served in a fancy restaurant.

Hangtown Bake: 135 calories 7 g fat 1.2 g fiber 8.2 g protein 5.4 g carbs [5 g Complex] 46.3 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  According to legend, this meal, full of then very expensive items, is what a gold miner ordered after he struck it rich in Old California.

1 two-oz egg 2 oysters, raw and out of the shell ½ oz bacon, un-cured is preferable 1 Tbsp scallion leaves, chopped 2 oz strawberries  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or natural apple cider Optional: blackish coffee [53 calories] or tea or lemon in hot water

Set the oven at 350 F. Cook the bacon until it is a little underdone, then chop it up. Chop the scallion and oysters and stir in a little bacon fat, along with the bacon. Whisk the egg, then add the other ingredients and whisk again. Pour into a baking dish lightly-spritzed with non-stick spray and bake for 12-15 minutes. Prepare the beverages and plate the baked egg along with the fruit.

Lobster Thermador: 269 calories 13.4 g fat 5.5 g fiber 29 g protein 18.4 g carbs 130.5 mg Calcium  PB GF  Lobster is wonderful for the Fasting Lifestyle, whether you get it baked or boiled. The damage comes when it is slathered in butter. I think that butter masks the clean, subtle taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.

¾ cup lobster, cooked and cut into chunks 1 Tbsp heavy cream 2 Tbsp Bechamel sauce I always keep Bechamel sauce frozen in small amounts.] ½ tsp Dijon mustard flat-leaved parsley, chopped, for garnish 3 oz green beans  Dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits together in a lovely bowl for dessert.

Mary’s Return

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.

On May 31, Mary ‘went over the mountain‘ to the town of Ein Kerem to assist at her cousin Elizabeth’s lying-in. Seven weeks after her cousin Elizabeth had safely delivered her son John, Mary decided to go back home to her family. This was going to be difficult for two reasons: it was a 135 km trip by foot and Mary was 5 months pregnant. That last one presented another problem: Mary was unwed. When she returned to her hometown of Nazareth, her pregnancy would become obvious to the neighbors and her fiancé. There would be talk. There would be disgrace — people would tell Joseph that he should call off the wedding. But Joseph would stand by her and Mary would endure the side-eye looks because both of them had been told by angels that this was all part of a Bigger Plan. The weather this year on May 31 was sunny and mild. That means it should rain tomorrow.

Today’s breakfast contains the flavors and ingredients of the area referred to as ‘the Levant,’ as in the Eastern Mediterranean ‘where the sun rises.’ A meal like this would sustain you on your way. Upon her return, Mary’s overjoyed mother, Anna, might have welcomed her back with a special feast of lamb, seasoned with typical spices.

photo courtesy of World Tree Photography: Fine Art Travel Prints

Levantine ScrOmelette: 142 calories 8 g fat 1 g fiber 10 g protein 5 g carbs [4.6 g Complex] 50.5 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF These fine ingredients yield a flavorful result. The sun rising in the East will smile on you.

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week. 1 Tbsp mediterranian vegetables, chopped [see Sidekicks II, 4-Oct-’17] 1.5 tsp hummus, homemade or purchased 1 oz strawberries  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Whisk the eggs, then stir in the hummus and vegetables. Pour into a saute pan which has been spritzed with non-stick spray and scramble to your taste or prepare as an omelette. Pour the optional beverages and plate with the berries.

Moroccan Lamb:  284 calories 6.3 g fat 8 g fiber 28 g protein 28.6 g carbs [28 g Complex] 81 mg Calcium PB GF  Mint, cumin, and coriander will make your meal taste like a trip to spice souk [see above photo taken by my son].

3 oz roast lamb + Moroccan seasoning ½ cup peas + pinch of mint or cilantro 1/3 cup canned white beans, drained and rinsed 2 pinches of Moroccan seasoning or ground cumin mint tea

Dust the sliced lamb with Moroccan seasoning. Gently warm the meat by steaming or heating in a microwave. Cook the peas, drain and stir in a pinch of dried mint or dried cilantro. Heat the beans with the seasoning or cumin to taste. Best served with mint tea.

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

1 two-oz egg1.5 two-oz eggs 
2 oysters
Green + Red bell peppers
scallion = green onion
tomatoes + garlic + cayenne/chili powder
strawberries
onion + white wine
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

lobster meat + green beans
chicken breast meat
heavy cream + Béchamel sauce
green + red bell peppers + garlic
Dijon mustard + parsley
tomatoes + onion
Raspberries + peaches for dessert
white wine + cayenne/chili powder

Sparkling waterSparkling water

Hometown Heroine from Nice

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 thewackyspoon who is now Following.

Catherine Ségurane was a washerwoman in Nice. Nice was not part of France in the 1500s, it belonged to the Duke of Savoie who had a long-standing disagreement with Francois I, the King of France. Mostly, this was of no consequence to Catherine. But Francois made a pact with the Ottoman Empire, an odd thing for a Christian sovereign to do. If the Ottomans would attack his enemies, Francois would arrange a lucrative trade deal. Done. The original target was the Papal army in Italy, but that would be a bit audacious. So the Ottoman fleet was sent down the coast to besiege Nice. When they scaled the walls of the unprotected city, they were met by ordinary citizens carrying whatever ‘weapons’ they had handy. Our girl Catherine was ready with her clothes-beating stick and she hit the standard-bearer of the attacking Turks, knocking him down and taking his flag. According to the story, she then hiked up her skirts and mooned the invaders. As good Muslims, they were so shocked by a woman with crude behavior that they retreated to their ships and Nice was saved. Sometimes average people rise to the occasion and perform great acts.

If a humble laundry-lady can defeat an army, then couldn’t you overcome your urge to over-eat for a day and eat only 600 calories? Of course you could. Today’s menu showcases the flavors of Nice and shows how delicious a ‘Mediterranean Diet’ can be.

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF  Oh! Those sunny flavors!

one 2-oz egg 3 Tbsp Mediterranean Vegetables , see Sidekicks II, 4-Oct-’19 for recipe 1 Tbsp chevre cheese salt + pepper + large pinch of herbes de Province 2 oz melon  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your optional warm beverage; shake and pour the optional smoothie; plate the melon. A fine way to enjoy a breakfast.

Salade Nicoise: 283 calories 16 g fat 3 g fiber 22.5 g protein 12.7 g carbs 198 mg Calcium PB GF   ‘Nicoise’ of course means ‘as they do it in Nice’ and boy-oh-boy is it ever nice. HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon, served with green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Also cook an extra bit of green beans and save them in the ‘fridge. Here’s a TIP: If you won’t need the salmon for a week or more, cooked salmon freezes well. Just leave enough time to thaw it thoroughly. 

3 leaves Romaine lettuce, sliced into 1/2″ pieces 3 oz cooked salmon 3 oz green beans, cooked and cooled 2 black olives, quartered ½ hard-boiled egg 1 radish, sliced 5 cherry tomatoes DRESSING: 1 tsp white wine vinegar + 1.5 tsp olive oil

Whisk the oil and vinegar in a wide, shallow serving bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely slice the lettuce and toss with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Martha

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 SimplyMySwank who is now Following.

Poor Martha! All she wanted was a hand in the kitchen… That new Rabbi was passing through town, so she invited him over for dinner. The fact that he was traveling with about 40 other people wouldn’t be much of a problem — her sister Mary would help her while their brother Lazarus entertained the guests. Martha heads to the kitchen to cook. But where is Mary? She’s in the living room listening to the Rabbi talk — that’s not helping! Martha takes the Rabbi aside to get him to make Mary retreat to the kitchen. Instead, he gives Martha a gentle rebuke: “Martha, you are worried about many things. But only one thing matters and Mary has chosen it. Do not take that from her.” This is how Luke tells the story in Chapter 10 of his Gospel. Martha became the patron saint of cooks for obvious reasons. I remember seeing a statue of a female saint high on the wall of the kitchen in the 15th century charity hospital at Beaune, France. It was Saint Martha, of course, ready to give her spiritual help to all the workers in the kitchen who were cooking for others.

Today’s meals are easily prepared for guests and they are similar to foods that Martha and Mary might have served. OK, they didn’t have tomatoes or quinoa, but these meals have Eastern Mediterranean origins.

Shakshuka: 158 calories 8 g fat 5 g fiber 12 g protein 17 g carbs [17 g Complex] 144 mg Calcium  NB: The food values given above are for the egg bake only, not the optional beverages. PB GF This breakfast from the Eastern Mediterranean is a real treat. If you prepare part of it the night before, then morning meal prep is very easy. HINT: This recipe serves 2 [two] people. Easily doubled or tripled. This prepares and bakes in one pan.

2 two-oz eggs 1/3 cup sliced onion 1/3 cup sliced red pepper 1 clove garlic, sliced 10 oz whole tomatoes ¾ oz feta cheese, cubed or crumbled 2 large pinches each of ground cumin + paprika + cayenne

Slowly saute onion and pepper, using non-stick spray, until very soft – about 20 minutes. Add garlic and cook 1-2 minutes more until it is tender. Add spices and cook one minute. Add tomatoes, salt, and pepper. Simmer 10 minutes until mixture is thickerand someof the tomato liquid has cooked off. Add feta cheese. [TIP: you could do this the night before and stop here] Set the oven to 375 degrees F.  If serving two, the mixture could be divided into two separate dishes for baking/serving or kept in one larger dish. Using the back of a spoon, press an indentation in the vegetables. Carefully break one egg per person into each depression. Season with salt and pepper to taste. Bake 7-10 minutes. If you want the yolk to cook, put a lid on the pan for the last 2 minutes. Garnish with cilantro or flat-leaf parsley.

Fish with Mediterranean Vegetables: 278 calories 6 g fat 6 g fiber 28 g protein 25 g carbs [24 g Complex] 290 mg Calcium PB GF Mediterranean Food, anyone? Here it is, full of protein of seafood and Calcium!

1 cup Mediterranean Vegetables without chickpeas Sidekicks II, 4 Oct. ’17 3 oz fish/mussels/shrimp, raw or cooked 1 oz mushrooms, sliced 1 oz mozzerella, grated 1/3 cup cooked quinoa

Start cooking the quinoa. Prepare or thaw the Mediterranean Vegetables. Stir in the mushrooms and sea food and heat until warmed through. Place the quinoa on the side of the plate and spoon the warm mixture on top. Top with the grated cheese and pause before serving to let the cheese melt a little.

Polonium

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.

Marie Sklodowska Curie stirred and stirred her cauldron of melted pitchblende. It was 1898, and she was in a wooden shack behind the Sorbonne in Paris. This was not the university life she had imagined as a child in Poland. Marya [Marie] had entered the Sorbonne to pursue a degree in science when the University of Krakow [Poland] would not admit her. She did research into the energy given off by certain salts and crystals [like Uranium, discovered in 1789], an energy which she dubbed ‘radiation.’ Together with her husband Pierre, a professor of chemistry at the Sorbonne, Marie thought that pitchblende/Uraninite contained undiscovered elements which were radioactive. By July of 1898, they had isolated one of those elements, which they named Polonium in honor of Marie’s native land. By the end of the year, they also identified and named a second element, Radium.

Foods in honor of Polonium should have a distinctly Polish slant to them. Horseradish is a popular flavoring in Eastern Europe, so that is in the breakfast. The dinner of cabbage soup, also very Polish/French, evokes Curie’s stirring the pot of pitchblende. Marie was a busy woman, having some soup in the freezer for a quick meal would have appealed to her.

Horseradish-Cheesey ScrOmelette: 158 calories 9.8 g fat 0.7 g fiber 11.4 g protein 5.8 g carbs [5 g Complex] 105.6 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Barney Greengrass’ place in Manhatten combines eggs with a horseradish-cheese mixture and here is my version. Tangy and unusual. Oh, and good.

1-½ two-oz eggs per person 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 Barney Greengrass cheese mixture*** ½ Tbsp crushed tomatoes ½ clementine  Optional: blackish coffee [53 calories] or tea or lemon with hot water Optional: 3 oz green smoothie or fruit smoothie [34 calories]

***Cheese Mixture: 2 Tbsp Old English cheese spread + 4 tsp horseradish from a jar. Save the remainder for another time. 

Stir the cheese mixture and tomatoes together until smooth. Whisk the eggs with salt and pepper to taste, then whisk in the cheese/tomatoes. Pour into a hot pan sprayed with cooking oil. As the eggs set, lift the edge and tilt the pan so that uncooked egg flows underneath. When the eggs are still very moist on top, fold the omelette, take off the heat, and put a lid on the pan. Plate the fruit and pour the beverages of your choice. Then plate that warm, tasty omelette. Yum.

Cabbage-Sausage Soup: 264 calories 11 g fat 5 g fiber 14 g protein 25.5 g carbs [22 g Complex] 66 mg Calcium  PB GF  Since this is Jacques Pepin’s recipe, I’ll let him say it: “When the weather gets cooler in the fall, I make soup. I generally cook up a big batch and freeze some for whenever I need it. This one, with sausage, potatoes, and cabbage, is hearty and good for cold weather.” Or for a quick meal anytime of year.

8 ounces mild Italian sausage meat [using bulk sausage is easiest] 1 ½ cups onions, sliced  6 scallions, cut into ½-inch pieces (1¼ cups) 6 cups water 1 cup chickpeas 16 oz potatoes, peeled and cut into ½-inch chunks 8 ounces savoy cabbage, chopped/sliced 1¼ teaspoons salt

“Break the sausage meat into 1-inch pieces and place it in a saucepan over high heat. Sauté, stirring and scraping the bottom of the pan with a wooden spoon to keep the meat from sticking, for 10 minutes, or until the sausage is well browned. Add the onions and scallions and cook for 1 minute. Stir in the water, chickpeas, potatoes, cabbage, and salt and bring to a boil. Cover, reduce the heat to low, and cook for 45 minutes.” Portion for storage or serving. One portion = 1 cup.

Ingredients for next week: 

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

plain yogurt + honey + edible flowers1 two-oz egg
Camembert cheese or Brie
Arnold brand Sandwich Thin
watercress or microgreens
grapes
Golden Berries/blueberries
Canadian bacon/Jones brand
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

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

3oz cooked or raw fish + 1 egg
2 crepes [Not by Bread, 17-Sept-’17
cream + shallot + spinach
carrot + broccoli + cauliflower
nutmeg + canned white beans
leek/bacon filling
Swiss chard + garlic powder

Sparkling waterSparkling water