Soup Time

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 for 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.

Winter + Soup — was there ever a more perfect pairing? Here in Northern New England, we do winter.  Robert Frost [Stopping by Woods on a Snowy Evening] winters.  John Greenleaf Whittier [Snowbound, A Winter Idyl] winters. And in our household, we enjoy the season.  If you don’t like winter, move to a different latitude instead of griping about it.  Winters are dangerous but they are often beautiful and they are good for our local environment. Plus, Spring and Summer are even more enjoyable after a hard winter. The calendar might say that Spring is on the way, but we know better.  Live in the moment and appreciate the weather where you are. During Winter, eat soup.                                                                                                          Today’s meals include a Japanese breakfast soup with a ‘Hot Spring Egg’ and a French dinner soup.  Each will warm your innards.

Japanese Onion Soup with Onsen Tamago Egg:  195 calories  5 g fat  1.6 g fiber  15.6 g protein  24 g carbs [9 g Complex]  43 mg Calcium   PB GF  Our Younger Son prepared this for us one morning after a day of heavy eating and it was a revelation: light yet hearty and so delicious. “Onsen Tamago” means ‘hot spring’ and it is a very different [to me] way to cook a soft egg. HINT: This recipe is enough for 2 servings. Easy to save for another breakfast or lunch one or two days from now.Onsen Tamago Soup

2 two-oz eggs                                                                                                                                  ½ cup sweet onions                                                                                                                         2 cups chicken or beef broth                                                                                                                      3 Tbsp soy sauce                                                                                                                                2 Tbsp mirin                                                                                                                                      1 oz dry  Japanese noodles, such as soba @ 95 calories/ounce                                                  Sriracha, to taste                                                                                                                                garnish: scallions, chopped                                                                                                                 2 oz melon                                                                                                                                  blackish coffee [53 calories] or blackish tea or lemon juice & hot water                                   NO SMOOTHIE

Onsen Tomago Egg:    HINT: The eggs can be prepared up to 2 days in advance. 2 whole eggs in shells                                                                                                                           1 liter water   +    1 cup cold tap water                                                                                         Bring 1 liter of water to a boil. Once it boils, remove it from the heat, and add 1 cup of cold water. Using a slotted spoon, place eggs into the hot water and cover. Let sit for 17 minutes, then remove the eggs with a slotted spoon and let sit at room temperature for 5 minutes. Serve hot or refrigerate for up to 2 days. NB: You can cook up to 4 eggs with this same volume of water.

Onion Soup:  Cook noodles according to package, shock in cold water and put in serving bowls. Place sliced onions and stock into pan and bring to boil. When stock comes to boil, reduce heat to a strong simmer and cover. Cook until onions are soft (they should not be rigid when you pick them up with chopsticks). When onions are almost finished, add soy sauce, mirin, and sriracha and stir. If the liquid has reduced noticibly, add water. When the onions are finished, pour the onion and broth over noodles. Carefully crack onsen tamago egg into broth. Garnish with green onion and serve the melon on the side. Eat with chopsticks and a Japanese spoon.

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.”Cabbage Soup

8 ounces mild Italian sausage meat                                                                                               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

Chef Pepin continues, “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 serving = 1 cup.

Ingredients for next week:

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

watercress or microgreens   10-Grain Cereal, Bob’s Red Mill
plain yogurt, low-fat + honey applesauce  + maple syrup
Golden Berries or Blue Berries reduced fat cottage cheese
Camembert cheese nutmeg  + cinnamon
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

rabbit meat   +  onions + herb savory salt cod   + garlic cloves
3% fat ham  +  chicken broth + thyme olive oil + boiling potato  + cauliflower
portobello mushrooms + potato starch milk  + carrots  +  black pepper
Arnold Sandwich Thin or whole-grain bread  +  carrots fennel seed  + tomato slices
Sparkling water Sparkling water

Stolen

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.

Isabella Stewart was an excellently-educated young New Yorker of a good family when she married Jack Gardner of Boston. Their honeymoon on the Continent and a subsequent trip for her health lead to Mrs Gardner’s love of the art and architecture of the Italian Renaissance.  Eccentric, larger than life, and rich as Croesus, Isabella was a great collector of art. She and her husband planned to build a museum for their collection and after his death, Mrs Gardner completed their ambition in 1903 — The Isabella Stewart Gardner Museum in the Fens, in a park designed by Fredrick Olmstead. It is a fabulous place and houses an eclectic array of art.   On March 18, 1990, the museum was robbed.  Five million dollars of art vanished, taken by men dressed as police in a well-orchestrated heist. [The event is always referred to as a ‘heist.’]   To this day, the whereabouts of the art is unknown and the $10,000,000 reward is unclaimed. The tale of the theft is as remarkable and unusual as Mrs Gardner herself.

In recognition of the infamous heist, today’s meals were ‘borrowed’ from other places.  However I always give credit where credit is due and acknowledge my sources: The cookbook from the 1990s version of Peter Christian’s Tavern [New London, NH] and French Regional Cooking by Anne Willan. [‘Mrs Jack’ would have liked the Florentine connection.]  I’m not stealing from anyone, but if you eat like me you might lose a lot.

Ham Florentine Bake: 133 calories  6.5 g fat  1 g fiber  8 g protein  6 g carbs   61.5 mg Calcium   PB GF  This bake is so flavorful that you will not notice the tiny calorie count. Same ‘ham Florentine’ used to fill crêpes for dinner. Same kind of delicious. The ham Florentine is from Shirley Edes’ Peter Christian’s Recipes.Ham Florentine Bake

1 two-oz egg                                                                                                                                       2 Tbsp ham Florentine mixture – see Savory 27 Jan, 2019 [I had put some in the freezer]                                                                                                      2 oz applesauce                                                                                                                                     5-6 oz fruit smoothie [79 calories] or natural apple cider                                                    blackish coffee [53 calories] or tea or lemon in hot water

Set the toaster oven at 350° F.  Spritz an oven-proof dish with non-stick spray. Whisk the egg and stir in the ham Florentine mixture. Pour into prepared dish and bake for 12-15 minutes. Portion the applesauce and pour your choice of beverages. This is a breakfast to prepare often.

Trout with Hazelnuts: 267 calories  18 g fat  3.3 g fiber   21 g protein   6.3 g carbs  75 mg Calcium   PB GF   From Savoie, France comes this recipe, via Anne Willen’s French Regional Cooking. Hannibal is supposed to have dined on local trout as he crossed the Alps with his elephants. Very easy to prepare [the trout, not the elephants] and absolutely delicious. Trout w: hazelnuts + haricots

3 oz trout, boned and trimmed                                                                                                                             1 tsp butter                                                                                                                                                           ½ oz hazelnuts, coarsly chopped 2 oz French green beans [haricots]

Start cooking the beans. Heat a heavy saute pan and spray with non-stick spray. Put in the trout and sprinkle with salt and pepper. Slowly cook the trout on one side for about 3 minutes. Turn the trout to the other side.  Add the butter to the pan along with the nuts. Continue cooking everything slowly until the fish is done, roughly another 3 minutes. Drain and season the beans, plate them with the trout, and top the fish with the nuts in butter. Enjoy your culinary visit to the French Alps.

Ups & Downs

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.

One feature of the book Bridget Jones’ Diary was her frequent recording of her weight — up and down it would go, much to her dismay.  Of course we readers knew it would do that, since Bridget was an ‘emotional eater‘ and often drank too much.  But those fluctuations were very relatable to dieters, even Fasters.  We want to think that once we get to our Target Weight [and there is no magic to that — it is the weight you want to be], we will magically remain there, day after day.  Having Fasted for many years, I can tell you that weight can rise by as much a 2 pounds [0.9 kg or 0.14 stone] from one day to the next. And then a Fast Day or two sets things to right again. Or weight could drop by a pound — inexplicably!  Do not be discouraged if your weight fluctuates. It happens and life goes on.  It is what you do with the information that matters — does it make you stop the Fasting Lifestyle or does it make you double down and do better? Your choice.    On March 15, 1892, the modern escalator was patented, designed to take people up and down stairs without effort.  Did you think that maintaining your weight and avoiding its ups and downs would be without effort?  Fasting is the closest thing to that I know.

Mackerel-Leek ScrOmelette:   157 calories   9.5 g fat   1.1 g fiber  12.6 g protein  5.8 g carbs [6.2 g Complex]  61 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  PB GF  If you can’t find fresh mackerel, substitute another high-Omega-3 fish like salmon or arctic char.Mackerel ScrOmelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                    1 oz cooked mackerel   [I clean and cook mine as soon as I get it home, then freeze it.]                                                                                                                        1.5 oz leeks                                                                                                                                                     ½ tsp Dijon mustard                                                                                                                        1 oz strawberries                                                                                                                       Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                                     Optional: 3 oz green or berry-yogurt smoothie [38 calories]or unpasteurized apple cider

Spritz a hot sauté pan with non-stick spray and stir in the leeks and mackerel, to soften the leeks and warm the fish. Whisk the eggs with the seasonings and mustard. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and plate the berries. Oh my!

Beef & Beet Salad:   248 calories  8.5 g fat  3.4 g fiber   24 g protein  17 g carbs [10 g Complex]  24 mg Calcium   PB GF   This unusual salad was found in James Peterson’s Glorious French Food. Should you have left-over roast beef, this is the dish to try.Beet & Beef Salad

2.75 oz thinly-sliced roasted beef                                                                                                 3.5 oz pickled beets, as thinly-sliced rounds                                                                              1/4-1/2 cup shredded lettuce                                                                                                            dill pickle spear                                                                                                                                1.5 tsp dressing***

Dressing   [makes 6 teaspoons — save the remainder]                                                                                                      2.25 tsp Dijon mustard                             1 Tbsp chopped shallot                                                 1.5 tsp wine vinegar                                     4.5 tsp olive oil

Slice the beef and the beets as matchsticks about 2-3” long. Put in the serving bowl/plate and drizzle the dressing over the top. Gently toss to coat the salad with the dressing. Plate it. Wonderfully simple.

Ingredients for next week:

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

1 two-oz egg 1 two-oz egg   + beef or chicken broth
Ham Florentine [see Savory 27-Feb-’19] soy sauce  +  mirin
applesauce scallion + sweet onion
dry Japanese Soba Noodles [190 cal/ 2 oz]
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

Trout filet Bulk pork sausage meat
butter chickpeas  + potato
hazelnuts onions  +  scallion
haricots or green beans Savoy cabbage
Sparkling water Sparkling water

Clean Monday

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from a different post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Clean Monday”  Does this sound like something Marie Kondo would do? She probably would. But tomorrow, the start of the 7th week before Easter [in the Greek Orthodox Church], is a very special day in Greece.  It is the beginning of Lent, a time of penance.  Clean Monday, “Kathari Deftera,” commences the night before, with people apologizing to those whom they have wronged. [Clean Conscience]  The next step involves eating fish and sea food — lots of it. [Clean Diet, free from meat]  And don’t forget Flying Kites!!  Families go to parks or the countryside to launch 100s of kites in honor of Spring. [Good Clean Fun]                                                                                                                                                    We should all have a Clean Day at some point.  Start now.  Be kind, crank up your Fasting, and let your kite transport you to a new level of optimism that THIS time, you can lose weight.

Herring Plate:  195 calories   8 g fat   4.4 g fiber   8 g protein   13.7 g carbs [11.7 g Complex]     33 mg Calcium   NB: The food values given above are for the main dish only, not the optional beverages.  PB  V  If you like herring, this is for you.  It makes a nice change from morning eggs and comes together in no-time-flat.  NB: If you are taking an MOAI anti-depressant medication, ask your physician if you can eat herring safely since it is high in tyramine.herring Plate w: cherries

3 Finn Crisp crackers                                                                                                                             1.25 oz herring marinated in wine [not sour cream]                                                                                                2 Tbsp whipped cream cheese                                                                                                                          4 Bing cherries OR ½ cup strawberries, sliced                                                                                     3 oz berry-yogurt smoothie [44 calories] or natural apple cider                                                        blackish coffee [53 calories] or tea or lemon in hot water                                                           Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.

Greek-style Hake:   257 calories   9 g fat   5.5 g fiber  25 g protein   25 g carbs [23 g Complex]  181 mg Calcium   PB GF   The cookbook Ikaria by Diane Kochilas is centered in on of the National Geographic study of locations world-wide where there is the greatest longevity. Thinking that nutrition has something to do with longevity is one direction that study could take you.Greek-style Hake

4 oz hake                                                                                                                                                    ½ tsp olive oil                                                                                                                                    ¼ cup onions, halved then sliced                                                                                                            ½ clove garlic, cut in half                                                                                                             pinch sugar                                                                                                                                      1 cup canned whole tomatoes                                                                                                                     1 Tbsp [½ oz] dry red wine                                                                                                                         1 Tbsp good Feta cheese, crumbled                                                                                                                one Side Salad [see Second Fiddles 9-Jan-’19]

Saute the onion slices and garlic in the ½ tsp oil, adding some water if the pan becomes too dry. Remove garlic and discard. Add tomatoes, sugar, and wine. Cook the vegetables down to reduce the liquid. Lay the fish on top of the vegetables, cover loosely, turn down the heat and cook until the fish flakes [about 10 minutes]. Meanwhile, prepare the Side Salad. Top the fish with the crumbled Feta before serving.

 

 

Saint Perpetua

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from a different post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Today is Ash Wednesday, the beginning of Lent, and tomorrow is the Feast of Saint Perpetua.  In Carthage  at the close of the 2nd Century, there once lived a young Roman matron who was happy to admit to being a Christian. Her mother, several friends, and her enslaved servant Felicity were also converts.  Faced with the usual choice, Perpetua chose prison and death. Felicity, after a pep-talk to reinforce her beliefs, went along. In prison, Perpetua kept a diary.  Up until the day Perpetua and Felicity were taken out to be beheaded, she wrote about her faith.  So it is that instead of being a saint ‘who’s origins are vague’ [as many hagiographies tend to say], we know exactly who she was and when and why and from her own hand. Her infant child and her diary were handed over to friends on the outside, and her fame spread. The story of Perpetua, most fittingly, has been ‘lasting’ [the translation of her name from latin] and to some who do penance during Lent, that season can seem to “go on in perpetuity.”                                                                  Since Perpetua and her Companions lived and died in northern Africa, we will enjoy a breakfast that was born in Morocco, and a dinner featuring lamb and fresh vegetables which surely Perpetua’s wealthy family might well have eaten too.  Whether you are Fasting for Lent or Fasting for improved health, think about Perpetua and the lengths she went to in following what she knew to be the right thing to do.

Moroccan Omelette:   135 calories  8 g fat  1.4 g fiber  10 g protein  7.7 g carbs  49 mg Calcium   NB: The food values given above are for the main dish and fruit only, not the optional beverages.    PB GF    Suggested by our First-born, this is the easiest omelette in the world to prepare. For the compete flavor profile, serve with mint tea.Moroccan Omelette W: Apples

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 tsp or more ground cumin                                                                                                             ½ tsp paprika                                                                                                                                     salt + pepper                                                                                                                                         1.5 oz apple + 2 Golden Berries  OR  5 Bing cherries                                                                       MINT TEA, blackish coffee [53 calories]or blackish tea or lemon in hot water                                       5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or unpasteurized apple cider

Combine the cumin, paprika, salt, and pepper in a small dish. Whisk just the 1.5 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.

Lamb Kabobs: 227 calories  6.2 g fat  5 g fiber  22 g protein  31.4 g Complex Carbs   41 mg Calcium   PB GF  This is so easy and so perfect for indoor grilling.Lamb Kabobs w: corn relish

3 oz lamb leg in cubes                                                                                                                             1 Tbsp tomato juice OR water + granulated garlic + crumbled rosemary                                                  1.5 oz red bell pepper, in 1-1/2” chunks                                                                                                1.5 oz zucchini, sliced 3/4” thick, then cut in quarters                                                                     1 oz red onion, cut in chunks                                                                                                             ¾ cup Corn-Tomato Salsa [see Second Fiddles  9-Jan-’19]

Salt the tomatoes and put into a sieve over a bowl to catch the juice.  Combine the tomato juice, garlic, and rosemary with the lamb. Stir to coat and set aside to marinate for 30-60 minutes. Prepare the vegetables and Corn Salsa while the meat sits. Impale the vegetables and lamb chunks on skewers, then sprinkle with salt and pepper. Heat a grill pan [indoors] or an outdoor grill and cook the kabobs on all sides. The meat will brown and the vegetables will begin to char a bit. Plate with the salsa for a very colorful meal.

Ingredients for next week:

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

whipped cream cheese 1.5 two-oz eggs
Herring marinated in wine cooked mackerel
Finn Crisp crackers leek  +  Dijon mustard
cherries or strawberries strawberries
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

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

hake  + onions +  Feta cheese cooked roast beef slices  +  pickled beets
garlic  + pinch sugar Dijon mustard  + shallot
whole tomatoes, canned red wine vinegar
dry red wine olive oil
Sparkling water Sparkling water

Creole Carnival!

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from a different post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                Welcome to Rekol Group who is now Following.

If people on the Gulf Coast of the USA says, “I’m Creole,” they could be telling you that they are native born or they are saying they are of mixed stock.  In the 1600s, when French and Spanish Colonizers moved to the area, everyone except for the Native Americans was ‘from away.’  After a generation or two, there were people who were native-born of European stock.  The snobs would distinguish them from true Europeans, by designating the born-on-American-soil people as “Creole.”  Later, those bloodlines included Native American and African lineages.  So Creoles became ingredients in the mixture called the American melting pot. So it is with creole food.  This cuisine evolved in New Orleans: a subtile, sophisticated use of local ingredients put together with flavors influenced by France and Arab Africa.  [NB: Creole does not equal Cajun.  Two different people, with two different stories.]                                                                                                                             It is Carnival time in New Orleans: a time to party with the tourists.  Technically, the word ‘carnival’ means “farewell to meat,” as one was supposed to use up all the meat, fats, and eggs in the house so that one wouldn’t eat them during Lent. “Mardi Gras” or Fat Tuesday was the last day to get those foods off the menu.  So tomorrow it will be eggs for breakfast, seasoned with lots of spices and the creole signature of green pepper-onion-tomato.  Those same flavors appear in dinner’s Jambalaya, along with several meats.

Creole Bake: 137 calories  6.5 g fat  2.1 g fiber  8.4 g protein  11.6 g carbs [10 g Complex] 67.3 mg Calcium    NB: The food values given above are for the main dish only, not the optional beverages.    PB  GF   Creole flavors add zip to the morning eggs.Creole Bake w: apples

1 two-oz egg                                                                                                                                       1.5 Tbsp tomato dice or puree                                                                                                           1 Tbsp onion, minced                                                                                                                        1 Tbsp bell pepper, minced                                                                                                               1/2 Tbsp bacon [1/8 oz], chopped and measured raw                                                                                    1.5 tsp Cheddar cheese                                                                                                           Pinch file powder + 1.5 tsp creole seasoning                                                                                              2 oz pear or apple                                                                                                                             5-6 oz fruit smoothie [79 calories] or green smoothie or natural apple cider                      blackish coffee [53 calories], blackish tea, or lemon in hot water

Put the tomato, onion, bell pepper, and bacon in a small pan with a little water and cook until the bacon is mostly cooked. Spritz an oven-safe pan with non-stick spray and set the oven to 350 F.   Whisk the egg and then stir in the cheese, vegetables, and seasonings. Pour into the prepared pan and bake for 12-15 minutes. Prepare your beverages of choice and slice the fruit.

Jambalaya:  275 calories   5 g fat   4 g fiber 14.8 g protein  39 g carbs   81 mg Calcium    PB GF      What else would you eat for Mardi Gras? Or any other time you want delicious Creole  comfort food: jambalaya, of course.   HINT: This recipe makes enough to serve 4 [four]. Invite friends.

Jambalaya w: broc

2/3 cup onion, chopped                                                                                                                   2 cloves garlic, chopped                                                                                                                    2 tsp creole seasoning                                                                                                                         ½ cup green pepper, chopped                                                                                                              1/3 cup celery, chopped                                                                                                                      2 oz andouille  sausage [or sweet Italian], sliced                                                                            3 oz chicken breast, cubed                                                                                                                                2 oz [½ cup] ham, cubed                                                                                                                 12 oz crushed tomatoes                                                                                                                 1/3 tsp crushed red pepper +  1/3 tsp black pepper +  2/3 tsp salt  +   ¾ tsp file powder                                                     ½ tsp Tabasco sauce +  1.5 tsp Worcestershire sauce                                                                              ¾ cup brown rice                                                                                                                                   1.5 cups chicken broth                                                                                                                      2 oz broccoli

Cook the onion in a little water and a dash of olive oil until translucent. Add the garlic and cajun seasoning and cook until fragrant. Stir in the green pepper and celery and then add the meats. Pour in the tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer for 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. Portion the jambalaya and freeze what you don’t use today.  Prepare the broccoli and plate.

Citrus

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On your next Fast Day, eat the meals that will be posted 3-4 days from now.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

If you were to list 5 citrus fruits, would you name pineapple? cranberry? kiwi? I might have since I thought of ‘citrus’ as a tart fruit with a good ‘pucker.’  But I was wrong! Citrus fruits are indeed pucker-y, but they are a genus of plants which are in the same family as the garden herb Rue [the Herb o’ Grace]. All citrus fruits are similar in that they have segments inside a thick, leathery skin. They have a long history, going back to their origins in Asia, just south of the Eastern end of the Himalayan Mountains 8 million years ago.  This is the time of year in the Northern Hemisphere when citrus fruits ripen and are widely available. Sought out for their tangy flavor, they are an important source of dietary Vitamin C in the middle of our winter.  Some people go overboard, causing the makers of anti-cholesterol drugs to print disclaimers about not eating grapefruit while on the medicine.  I asked the drug company rep and was told that the warning only applies to those who eat in excess of 6 grapefruits daily.  There used to be a ‘Grapefruit Diet‘ but that is now on the trash-heap of failed experiments.                           For our foray into citrus-inspired meals, we’ll enjoy clementines in a healthy yogurt parfait for breakfast and a salad with grapefruits for dinner.

Mango-Citrus Parfait:   288 calories  5 g fat   2.2 g fiber   26 g protein   36.7 g carbs [24 g Complex] 413 mg Calcium  PB GF  Fast Food Restaurants decided years ago to offer ‘healthy options’ in the form of yogurt parfaits. Yogurt with lots of sugar, fruit, and lots of high-fat, sugar-rich granola. Poor choice. Here is a more acceptable breakfast option, full of protein yet low in fat and calories.  NB: This could be a Slow Day lunch option, since without my coffee, it comes in at 229 calories.citrusparfait

½ cup reduced-fat cottage cheese                                                                                                   ½ cup plain yogurt                                                                                                                           1.5 oz mango cubes                                                                                                                           ½ clementine [skin it and use half the segments]                                                                            2 Tbsp granola                                                                                                                            nearly black coffee or tea or lemon in hot water         NO Smoothie today.

Stir the cottage cheese and yogurt to combine thoroughly. Divide the fruit into two portions. Spoon half of the dairy mixture into a wide-mouthed wine glass and top with half the fruit. Sprinkle with 1 Tbsp of granola. Repeat with the remaining ingredients in the same order, topping with granola. Or just put all the granola on top. Prepare the coffee and enjoy that dairy-fruit goodness. The mango and clementine really perk up the creamy dairy flavors. Good choice for healthy eating.

Grapefruit-Avocado Salad:   289 calories  20 g fat [half of that is plant fat]  6.4 g fiber  18 g protein   15.3 g carbs [14.5 g Complex]   75.5 mg Calcium   PB GF  This is delicious, attractive, nutritious, and satisfying. Real food. Good food.grapefruit-avocado salad

1 two-oz egg, hard-boiled                                                                                                               2.5 oz avocado [this was half an avocado], sliced in 4 pieces                                                        3.3 oz pink grapfruit sections [you need 4 sections]                                                                     1.75 cups lettuce, sliced/shredded                                                                                                    1 oz cooked chicken breast [you could substitute 4 shrimp for a vegetarian meal]                             ½ tsp white wine vinegar + ½ tsp lime-infused olive oil + ¼ tsp ground ginger                            pinch of lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 70-calorie whole grain bread
mushrooms applesauce  + Canadian bacon
1 crepe [Sidekicks I 17-Sept-2017] almond meal  + fresh fruit
Mediterranean Vegetables  [4-Oct-2017] fat-free French Vanilla yogurt
Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

Frozen spinach   + tuna 4-oz filet mignon  + fresh tarragon
peas  + garlic  + onion butter + oil  + portobello mushrooms
olive oil  +  anchovy  + puff pastry shallot + garlic + white wine + asparagus
Mediterranean Vegetables  [4-Oct-2017] grainy mustard + heavy cream
Sparkling water Sparkling water

St Anthony

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

If you say the name ‘Anthony’ to anyone from New England, it will generate thoughts of an old TV ad for a brand of pasta which showed Anthony’s mother calling him home to dinner. Or you may have heard of a St Anthony who’ll help you find lost objects.  In fact, there are 23 Saints named ‘Anthony’ in the ‘Saints & Angels‘ list on line. Tomorrow will be the feast day of the original Anthony, a hermit who lived in the 5th century in Egypt. He is best known for his severe fasting [eating only every 3 days] and sleeplessness in an effort to quell his inner demons. One of the most repeated themes in art is The Temptation of Saint Anthony.  Gustave Flaubert spent his life in the off and on writing of a novel by the same name.  Saint Anthony’s attributes [the things a saint is holding when depicted in art] are a pig [representing domestic animals of whom he is the patron saint] and a staff in the shape of a Tau cross [known as St Anthony’s cross].                                     In addition to farm animals, Anthony is the patron saint of salami-makers.  Going with that theme, breakfast is a scramble containing salami and dinner is a stir-fry of pork, for St Anthony’s Pig.

Salami Scramble:  299 calories  9.8 g fat   2.3 g fiber   18 g protein   30 g carbs   297 mg Calcium   GF   From the deli department to the breakfast table, salami makes for an easy breakfast.salami scramble

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 into a jar with a lid and put it in the ‘fridge for next week.                                                                             ¼ oz thinly-sliced salami                                                                                                                               pinch of Moroccan spice  +  salt                                                                                                                         1.5 oz pear or apple slices                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider

Slice the salami slices crosswise, then into squares. Whisk the eggs with the seasonings, then pour into a hot sauté pan which has been spritzed with non-stick spray.  Sprinkle with the salami before the eggs set.  Flip the eggs over to cook to your preference.  Slice the fruit, pour the beverages. Easy, yummy, satisfying.

Pork & Pepper Stir-fry:  211 calories   6.3 g fat   5.8 g fiber   24.3 g protein   16 g carbs [10 g Complex]  37.6 mg Calcium   PB GF  This stir-fry has a lot of preparation but the result is rich in the wonderful flavors of East Asia. The recipe does not include rice, but if you read on you will see totals with rice. HINT: This recipe makes enough to serve 2 [two] people. Food values above are for ONE serving.pork & peppers w: rice garnish

6 oz pork tenderloin, sliced as matchsticks                                                                                                  1.5 tsp dark soy sauce + 4 tsp dark soy sauce                                                                                                       ½ tsp honey + ½ tsp honey                                                                                                                                 ½ tsp minced garlic + another ½ tsp minced garlic  = one clove of garlic                                            1/8 tsp crushed red pepper                                                                                                                               1 tsp peanut butter                                                                                                                                                  ½ c carrots, cut as matchsticks                                                                                                                               1 tsp canola oil                                                                                                                                                                     5.5 oz green bell pepper matchsticks                                                                                                                  ½ lg red bell pepper matchsticks                                                                                                                      ½ tsp garlic    +     1.5 tsp minced fresh ginger                                                                                                                                                                                                                                               garnish:   2 sliced scallions                         Sriracha

First prepare a mise en place. Seriously — do it. Combine the pork, 1.5 tsp dark soy sauce, ½ tsp honey, ½ tsp minced garlic, and the red pepper flakes in a bowl and stir to combine. In a microwave-safe custard cup combine 4 tsp dark soy sauce, ½ tsp honey, and 1 tsp peanut butter. Microwave it briefly and stir to combine. Put the carrots in a small pan of boiling water and cook for one minute. Drain the carrots and save the water. Heat a wok or cast iron skillet over high heat and add the canola oil. Add the pork mixture and stir-fry for one minute. Remove the cooked pork to a clean bowl and stir in the soy-honey-peanut mixture. Put the carrot-cooking water in the dish that had the soy-honey-peanut mixture and swirl it around to get those flavors in the water. Pour the flavored water into the wok and add the red and green peppers. Stir-fry for one minute, adding more water to keep it sizzling. Add the carrots, ginger, and garlic to the wok and stirfry with the peppers for one minute more. Return the pork to the wok and stir-fry until heated, about 1 more minute. Plate with optional rice [if using – see below], top with sliced scallion and some Sriracha, if you wish.

If using ¼ cup medium-grain white rice as a garnish, then add these food values:                         50 calories   0 g fat   0.3 g fiber   1.0 g protein   11 g carbs [simple]   0 mg Calcium                             If serving with ½ cup medium-grain rice, then add these food values:                                            100 calories   0 g fat   0.6 g fiber   2 g protein   22 g carbs [simple]   0 mg Calcium

Ingredients for next week:

Breakfast, single portion Monday:                     Breakfast, single portion Thursday:

apple  +  melon Next week there will be an exploration of
plum  + date  + almond meal ‘foods in wrappers’
cider syrup  +  cinnamon
French-vanilla yogurt, low fat Choose a favorite from the Archives
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion Monday:                           Dinner, single portion Thursday:

lamb shoulder  + onion Several options will be offered or
dry red wine + tomato paste choose a favorite from the Archives
turnip  + carrot + potato
pearl onions + thyme + bay leaf
Sparkling water Sparkling water

Morning to Night: Felafel

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                           Welcome to Trinity L. who is now Following.

Felafel is a ubiquitous street food in the Eastern Mediterranean and it should be healthy. But too often it is deep-fried, adding needless calories and fat. On a Fast Day good felafel can take you from morning to night with some delicious and satisfying meals. The origin of felafel goes back to the lands now called Palestine and Israel, but once called Sameria, Judea, Idumaea.  Let’s not get bogged down on who invented it — let’s celebrate how good it is and how easy it is to eat in a variety of forms. Felafel in eggs and a felafel-topped salad are fine forms of feasting. I’ll give you the basic recipe, then you can decide how to use it.

Felafel:       1 batch = 648 cal 25.4 g fat 21 g fiber 32.5 g protein 72 g carbs 214 mg Calcium  each patty= 30 cal 1.2 g fat 0.8 g fiber 1.6 g protein 4 g carbs 8.5 mg Calcium    GF PB  V  From the good old Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of future meals.                                                                                                                                  2 cups canned chick peas     [I like Goya brand  TIP:  if you use dried chickpeas, you will get a grainer product. Factor in the time to reconstitute and cook them]                                                            1.5 cloves garlic, crushed [add as much as you enjoy!]                                                                                 ¼ cup celery, minced                                                                                                                                           ¼ c. scallions, sliced                                                                                                                                                    1 raw egg                                                                                                                                                                                            1.5 tsp tahini                                                                                                                                                                 ½ t. cumin    +   ½ t. tumeric   +   ¼ t. cayenne  + ¼ t. black pepper     +  1.5 t. salt                                                                                                                                                                                                                    Combine everything in food processor until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1  Tbsp scoop and then flattened the patties slightly. TIP: You don’t have to bake them now. You could freeze the patties on a cookie sheet, then put them frozen into bags to cook later.  Bake at 400 degrees for 10-12 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. In most recipes, you will cook them further. At this point you want them to be firm enough to store well. There will be about 25 of them. Use now or cool and freeze for later use.

Felafel Bake:  271 calories   6.6 g fat   3.1 g fiber   15.2 g protein  40 g carbs   198 mg Calcium   PB GF   Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs!Felafel Bake w: blueberries

1 two-oz egg one felafel patty, thawed [see Stocking Up I-4-’18]                                                                            1 Tbsp tomato puree or crushed tomatoes                                                                                                            ¼ c blueberries                                                                                                                                                                     blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

Felafel with Mixed Salad: 295 calories   13.6 g fat   7.3 g fiber   15.5 g protein  29 g carbs [28 Complex]   174 mg Calcium   PB   GF   V    What a healthy plate of food! When you have felafel in the freezer, a quick meal like this is almost instant. If you prep the vegetables in advance, this would be a good ‘make-ahead’ meal for the end of a busy day.felafel w: mixed salad

6 felafel patties                                                                                                                                                           2 cups lettuce, I like to slice large leaves cross-wise into 1/2” strips                                                         2 oz tomatoes, cherry tomatoes or cut in 1/2” cubes                                                                                      1 oz carrots, grated                                                                                                                                                       1 oz beets cut in large dice [canned beets would be a real plus]                                                                1 oz Feta cheese in large crumbles                                                                                                                    ¾ tsp flavored olive oil   +  ¾ tsp white wine vinegar                                                                                    salt + pepper to taste

Thaw the felafel patties. If unbaked, heat in a 400° F. oven for 10-15 minutes. Prepare the vegetables for the salad. Whisk the vinegar and oil, then toss the salad vegetables in the dressing. Top with the felafel and feta crumbles.

Second Fiddles

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

What does it mean ‘to play or to be a second fiddle‘?  It means to be the assistant to the leader or boss, which is a good role but it means that you may not get your full share of the glory or fame from what is accomplished. Originally, it referred to seating in an orchestra: the head honcho is the Conductor, of course.  The next most important person is the First Violin [the one who plays the ‘1st Fiddle’], and below that is the Second Violin.  That’s the 2nd Fiddle: close to the fame with important work to do, but often over-looked. Tomorrow will be the birthday of an over-looked man: Roy Disney.  He was co-founder and partner in the Disney organization, playing second fiddle to his younger brother, Walt the cartoonist and media visionary. Despite the fact that Roy was a financial wizard  who brought Disney World into fulfillment and put Orlando, Florida on the map, the only human who comes to mind when you say “Disney’ is Walt.                                                                                                  Side dishes play second fiddle to the main meal. That’s too bad as they can tend to be an after-thought: boil up some peas for something green on the plate. Let’s up our game and serve some side dishes that really add some zest to the meal.

CORN-TOMATO SALSA          makes 1.5 cups 87 calories per 3/4 cup serving Lamb Kabobs w: corn relish                                                   1 cup corn kernels                                                                                                                                                       1 cup diced tomato                                                                                                                                                  2 Tbsp minced red bell pepper                                                                                                                           2 Tbsp diced red onion                                                                                                                                         2 Tbsp cider vinegar                                                                                                                                                1/4 tsp dry mustard                                                                                                                                                 1/8 tsp tumeric                                                                                                                                                          ¼ tsp sugar                                                                                                                                                                    2 dashes ground cumin

CUCUMBER RAITA               use as a side dish or in wrapsFelafel w: Cuke Raita                                                                                             1 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.

FRESH POLENTA          1 serving = 1/3 cup = 80 calories     Fish Kabobs w: fresh Polenta                                                                                                      1.25 cups corn kernels, fresh or frozen                                                                                                                      1 tsp unsalted butter                                                                                                                                         freshly-ground pepper + salt                                                                                                                                      Puree the corn in a blender until smoother in texture [it won’t be like whipped cream, but you shouldn’t see whole kernels]. Put butter in a warm pan, then add the corn, pepper and salt. Cook about 30 seconds or until it becomes thicker. From Jacques Pepin, this is excellent served with a simply prepared fish.

SIDE SALAD        Serves 1 = 36 calories, easily doubles or triples                                                                                           Haggis Spring Rolls1 cup lettuce, slice into <1/2” strips if leaves are large                                                                                 ½ oz grated carrots                                                                                                                                                   1 oz tomato                                                                                                                                                               ½ tsp olive oil, plain or flavor-infused [ex: lime]                                                                                            ½ tsp flavorful vinegar                                                   salt and pepper to taste                                                                                                                                 optional: 1/2 oz boiled, cubed beets [adds 6 calories]  

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
1 felafel patty [Stocking Up 4-I-2018] salami, thinly-sliced
tomato puree or crushed tomatoes pear
blueberries
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

6 felafel patties pork tenderloin + honey  + garlic
lettuce  + tomatoes fresh green beans  + red bell pepper
carrot  +  beets  +  feta cheese fresh ginger  + soy sauce + canola oil
white wine vinegar + flavored olive oil crushed red pepper +   scallion
Sparkling water Sparkling water