Fast Diet recipes which are gluten free and plant-based

St Cecilia

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

There are many famous saints, and Cecilia is one of them. Why? According to the Golden Legend, she was a patrican Roman who was determined to remain chaste as a commitment to Christianity. On the night of her parent-induced wedding, she told her groom, Valerian, that if he touched her he would be killed by her guardian angel. So he converted to Christianity and they lived as brother and sister. She died a martyr, as did Valerian. But the story has holes. Cecilia or Cecily lived in the 1st century or the 2nd century; in Rome or in Sicily. She is not mentioned in the early lists of martyrs and does not come on the radar until the late 5th century when Pope Gelasius wrote her name into his Book of Sacraments. In 1599, her body was found in the catacombs [no inscriptions or other identification], and as proof of her saintliness, it was not decayed. Did Cecilia exist? Probably not, according to Franciscanmedia. Even Catholic Online suggest that her Romeo and Juliet story of Platonic Love was written to counter then-popular sensual love stories writtten in Greek. At any rate, Cecilia was associated with music and inspired a flowering of tunes written specifically for church services. Cecilia is remembered more today for the music festivals and works of art she inspired, rather than for her faith.  She has been depicted in music by Handel, in art by Raphael, in poetry by Dryden, and in a choral piece with words by W.H. Auden with music by Benjamin Britten.                                                                                                            

Because both ‘sweet cecily‘ and ‘valerian‘ are the names of herbs, our meals today will feature chives, thyme, oregano, and rosemary in a symphony of flavors.

Parmesan-Chive Scramble w: kiwi

Chive-Parmesan Scramble:    300 calories  10 g fat   2 g fiber   19.5 g protein  27.6 g carbs [10 g Complex]  390 mg Calcium   PB GF   This is the Scramble version of my Dear Husband’s ‘Bake’ of the same ingredients. Still wonderful!

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                                                                                                                                                   3 Tbsp grated Parmesan cheese                                                                                                                        3 Tbsp minced fresh chives                                                                                                                                   1 oz kiwi fruit                                                                                                                                                              5-6 oz fruit smoothie, green smoothie, or natural apple cider                                                          blackish coffee or tea or lemon in hot water

Whisk together the chives, cheese, and eggs. Turn into a hot pan spritzed with oil or non-stick spray. Scramble to perfection and plate with the fruit. Pour your choice of beverages and dig into a bright breakfast, even on a grey day.

Chicken Parmesan w: salad

Chicken Parmesan:  238 calories  2.6 g fat  4.7 g fiber  31 g protein  11.4 g carbs   242.5 mg Calcium   PG GF – if using GF bread  At last! The restaurant classic made suitable for Fasters. And it is delicious.

3-½ oz raw chicken breast meat, boneless, skinless                                                                                                 1 Tbsp Parmesan cheese, grated                                                                                                                           1 tsp dried oregano +  1 tsp dried thyme                                                                                                                                 ¼ oz whole-grain breadcrumbs, fresh not dried                                                                                           1 Tbsp milk                                                                                                                                                                  ¼ cup marinara sauce, homemade [ SAUCY, 6 December, 2017] or jarred   rosemary                                                                                                                                         ¾ oz mozzarella, grated                                                                                                                                            2 Tbsp low-fat cottage cheese                                                                                                                                   1 cup baby greens + ½ oz grated carrots ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350°F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the mozzarella and cottage cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese/herb mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. 

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
chorizo sausagelow-fat ricotta
chèvre      +   pearherbs, dried or fresh
Dijon mustard + Herbes de Provinceapplesauce
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

tilapia + white whole wheat flourfirm-fleshed fish [swordfish/tuna]
sweet potato  + canola oileggplant  +  red/yellow bell pepper
granulated garlic   + asparaguscherry tomatoes  +  salad fixings
paprika  +  lime juice + egg corn kernels  + butter
Sparkling waterSparkling water

Mushrooms

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for an all-day total of 600 calories or less. On Thursday, eat meals that total of 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 SistaSoul who is now Following.

Mushrooms are wonderful. From the standpoint of a naturalist, the life-history and growth-habits are fascinating.  As a forager, I enjoy the thrill of the hunt.

Wild Mushroom assortment
Chanterelles, Meadow Mushrooms, and Fairy Ring Champignons await cooking

As a locavore, how can one resist the foods that grow within a few miles of home?  As a cook, I love their flavor and the way they go well with so many other ingredients.  As a Faster, I can appreciate how a few mushrooms in a dish will elevate the flavor without raising the calorie count.  When it comes to foraging, you must learn from a reliable source — in person. You cross-reference before you pick: where it grows [under spruce trees? on the grass?]; the recognizable traits [color of gills, ring or no ring, texture of stem]; what it is growing on [wood? soil? other?] to be sure of your identification. No one has ever sickened from eating mushrooms at our house. September and October are the best — Fall Chanterelles, Horse Mushrooms, Meadow Mushrooms, Fairy Ring Champignons, the occasional Field Bluwit.  Some are huge!

LArge Mushrooms
These are Horse Mushrooms, Agaricus arvensis.

Some are tiny!  And for the rest of the year, our meals are delicious with the mushrooms we froze in season. Hope you will enjoy mushrooms in our baked eggs for breakfast and in our Vindaloo dinner.  In the latter, if you wish to make the dish vegetarian, just eliminate the pork and keep the mushrooms.

O-M-G Bake:  282 calories   7.7 g fat   2.8 g fiber   14 g protein   38 g carbs  271 mg Calcium NB: Food values are for plated items only, not optional beverages.  PB GF  Think: Oh My Goodness!  Or: Olive-Mushroom-Gouda.  What Flavor!

O-M-C Bake w: applesauce

1 two-oz egg                        black olive, oil cured                                                                                                                                                               1                    ½ oz raw mushroom, chopped, poached in enough simmering water to cover for 20 sec.                                                                                                                                      ¼ oz Gouda cheese, grated                                 2 oz applesauce                                                                                                                                                nearly black coffee or tea or lemon in hot water                 6 oz fruit smoothie or natural apple cider

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

Pork & Mushroom Vindaloo: 250 calories  7 g fat   5 g fiber  21 g protein   15 g Carbs   52.5 mg Calcium   PB GF   This unique curry dish comes from southern India. If you can’t find packaged Vindaloo Seasoning, you can prepare your own. HINT: this recipe serves 2 [two].

Mushroom-Pork Vindaloo

1.5 Tbsp Vindaloo seasoning, feel free to use more                                                                                                                       2 cloves garlic             ½ tsp fresh ground ginger            2 tsp canola oil                                                                                                                                                                                                                                                                               ¾ cup onions [2.5 oz]                    3 Tbsp cider vinegar               ½ tsp sugar                                                                                                                                                                                                                                                                                               5 oz pork tenderloin or turkey breast [1.25 cups cubed]                7 oz mushrooms [200 g]                                                                                                                                            3 oz broccoli florets, steamed                     ½ cup cooked brown rice

Press the garlic and stir into the vindaloo powder. Combine with the vinegar. Marinate the meat in that mixture for 30-60 minutes. Saute the onions in the oil until beginning to brown. Add the ginger, then add the sugar right away. Pour in the meat with the marinade and stir-fry until the meat is almost cooked. Add the mushrooms and cook over low heat until the sauce is thick. Plate with the rice and top with the broccoli.

Indian Summer

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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 Kanhaiya L. who is now Following.

Here we are on the other side of Fall: it is darker, the color is gone from the leaves, and as Ned Stark would say, “Winter is coming.”  And yet… along comes a warm day or two to get our hopes up.  “Indian Summer,” as it is called around here, is a spell of warmer weather following the killing frost.  One can imagine the early Europeans, trying to hack an existence out of the New England landscape, going into despair as the cold weather arrived.  “This is not like England,” they’d moan. “We should have more time to get ready for winter!”  “Not to worry,” their First Nations allies [at that point in time they still had not thoroughly alienated the locals] would rejoin, “There will be more warm weather.”  And since they were correct, the Europeans dubbed it Indian Summer.  The Old Farmer’s Almanac says that it begins this year on November 12, so let’s enjoy it.                                   In honor of those warmer days, we will enjoy some foods of summer once again.  Breakfast will include melon, which is available Summer and Fall, paired deliciously with prosciutto which is the product of Autumn. For dinner, a chance to grill again by putting tuna and summer vegetables on the flames. And although we are talking about Fall in northern New England, these recipes will whisk you off to a sunny Mediterranean diet.

Prosciutto & Melon Plate:  266 calories  7.3 g fat   2.2 g fiber  23.6 g protein   36 g carbs [24 g Complex]  294 mg Calcium   PB GF  Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper-close bags in the refrigerator.Prosciutto-Melon Plate

4 oz canteloupe melon [Charentais melon would be fabulous!]                                                              1 oz thinly-sliced prosciutto                                                                                                                                     ¼ cup red onion pickle                                                                                                                                        0.1 oz shavings of Parmesan cheese                                                                                                            fresh basil or mint leaves OR crumbled dried basil                                                                                                          drizzle of balsamic vinegar reduction, optional                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                               5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

Tuna with Grilled Vegetables:  244 calories   7 g fat  3.9 g fiber  29 g protein  14.6 g carbs  [10.6 g Complex]  32.5 mg Calcium  PB GF  The recipe comes from the Fast Diet Book and it is wonderful. An exemplar of the Mediterranean Diet.tuna & grilled veg

6 oz tuna steak                                                                                                                                                          4 oz red bell peppers                                                                                                                                               5 oz zucchini  or summer squash                                                                                                                                  2 oz cherry tomatoes                                                                                                                                               1 tsp olive oil                                                                                                                                                        splash of lemon juice

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Serve with the lemon juice. Delicious and quick.

Smooth as…

~ me ~ Leave a comment

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 Frieda P.F. who is now Following.

“Smooth as butter” is a pilot’s term for a good airplane landing. Did you ever hear that the Earth is as “Smooth as a billiard ball“?   How about ‘Smooth as a smoothie”?  Ever since the 1960s, smoothies have seen increased popularity. But not all smoothies are created equal: some are good for you and some might as well be a glass of sugar water. Today we’ll dive into the blender for an investigation of smoothies.

Smoothie benefits: Juice alone has lots of sugar. It is like drinking a soda-pop!  Next time you see an article about the ‘benefits of the juice diet,’ run the other way.  But when you add fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. In other words, a smoothie made from whole fruit is good for you. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.

Fruit Smoothie, chez nous

Breakfast Smoothies:                                                                                                                                 Fruit Smoothie:  88 calories  0 g fat  0.8 g fiber    1.5 g protein   21.2 g carbs   15.2 mg Calcium   PB   GF  HINT: enough for 4                                                                                       [four] 5-6 oz servings                                                                                 2 oz banana                                                                       2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries]                                                                      20 oz [2.5 cups] orange juice                                  HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver!                                                                                     Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest for other mornings.

Berry-Yogurt Smoothie

Berry-Yogurt Smoothie:  88 calories  0 g fat  0.9 g fiber  2.8 g protein  18 g carbs  91.5 mg Calcium PB GF     Dear Husband was inspired to create this, in an effort to get more Calcium and less orange juice into our diet. HINT: Makes 4 [four] servings                                                                          1 cup yogurt, plain and low-fat                                                                                        2 oz banana                                                                               2 oz mixed berries                                                                             4 oz fruit juice with solids in it                                                         8 oz orange juice HINT: I combine the fruits and put those in the freezer as ‘kits.’   Put the                                        yogurt, fruit, and fruit juice in the blender/VitaMix/container for using immersion wand. Whiz it on HIGH until everything is blended and no bits of berry are seen. Add orange juice and blend on low. Put what you don’t use today into the ‘fridge for another day.

reen Milk

Lunch/Meal Smoothies                                                                                                                         Green Milk:   136 calories   0.6 g fat   1.5 g fiber  10 g protein  24 g carbs   337 mg Calcium    PB GF  I drink this for lunch daily to ‘keep the trains running.’ On Fast Days, I eliminate the dates.                                                  8 oz low-fat milk                                                     ½ oz dates                                                                   1 oz spinach, fresh or frozen                                   Put everything in the blender/VitaMix or container suitable for using with an immersion wand. Whirl on low speed at first, to break up the ingredients, then at the speed that will pulverize everything to a lovely shade of green.

Banana Tofu Smoothie:  182 calories  2 g fat  1.5 g fiber  9 g protein   32 g carbs  250 mg Calcium PB GF    This is what I always took for lunch when I was teaching. Kept me going all afternoon.    HINT: This serves two.                                                                                                                                                                 1.25 cups fat-free milk                                                                                                                                            ½ cup firm tofu                                                                                                                                                         6” banana                                                                                                                                                                   2 Tbsp sugar                                                                                                                                                           4 ice cubes                                                                                                                                                          grated nutmeg                                                                                                                                                         Put everything in the blender and whizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Top with grated nutmeg.

Luke

~ me ~ Leave a comment

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.

Saint Luke was an outsider. He was indeed included in the circle of preachers chosen to work with St. Paul, but he was different. By birth and upbringing, he was Greek and a gentile.  By training, he was a physician, a man of ‘science.’  His heritage made him valuable as a messenger to the non-Jews in any crowd and his training made him a credible witness when he wrote his Gospel and Acts of the Apostles. Much is attributed to him: interviews with Mary, mother of Jesus; the painting of her portrait; the long trip to Rome in company with Paul; preaching throughout the Mediterranean region.  I like Saint Luke.  His writing is descriptive and lovely. It is he who gives us the anecdotes of the Annunciation and the familiar details of the Nativity.  Where would Charlie Brown’s Christmas be without Linus reciting the famous passages from the Gospel of Luke?                        In honor of his Feast Day and of Saint Luke’s Little Summer, we will enjoy a ScrOmelette made with Greek flavors and an evening meals of lamb [lots of symbolism there!] with Summer vegetables.

Greek ScrOmelette:   291 calories  9.6 g fat   2.5 g fiber   18 g protein  33 g carbs [28 g Complex] 250 mg Calcium   PB GF  Feta cheese is so lovely with eggs.Greek ScrOmelette

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, pour half of their volume into a jar with a lid, and put it in the ‘fridge for next week.                                                                                   1/3 oz feta cheese, reduced fat                                                                                                                                                  1 Tbsp tomato puree                                                                                                                                             large pinch of cinnamon + of oregano                                                                                                              1 Tbsp pomegranate seeds   -OR- 1.25 oz applesauce, unsweetened                                                                                                                                                             Blackish coffee or tea or lemon with hot water                                                                                           5-6 oz fruit smoothie or natural apple cider

Cream the tomato puree with the feta cheese and seasonings, then whisk in the eggs. Scramble or cook as an omelette.  ALTERNATIVELY, Combine the tomato-cheese-seasoning.  Whisk the eggs and pour into a hot pan. When the bottom of the eggs begins to set, distribute the tomato mixture over half of the egg.  Continue as for a folded/rolled omelette.   Prepare the beverages and spoon out the pomegranate/applesauce for a real taste of Greece.

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 summer.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***

***Corn-Tomato Salsa    1.5 cups                                                                                                                                    1 cup corn kernels                                     1 cup diced tomato                                                                            2 Tbsp minced red bell pepper                        2 Tbsp diced red onion                                                      2 Tbsp cider vinegar                               1/8 tsp dry mustard                                                                        1/8 tsp tumeric       ¼ tsp sugar                      2 dashes ground cumin

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

Next Monday, I will offer several  Bannock [not by Bread..  7 Feb ’18]
recipes for Smoothies and will Canadian or back bacon
discuss their health benefits applesauce
choose a meal 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:

ditto pork tenderloin   + baking apples
chicken stock      + thyme  + sage
choose a meal from the Archives Béchamel sauce [Sidekicks I, 17 Sept ’17]
broccoli  +  carrot
Sparkling water Sparkling water

Crossroads: Atlantic

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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.     Welcome to mybestlife who is now Following.

For millennia, the Atlantic Ocean was terra incognita, the uncharted edge of the world. Even though the Norse and maybe the Irish crossed the Atlantic, they left no record of their voyages. [Except the Voyage of Brendan, which is disputed.]  Then came the 15th century, when Prince Henry the Navigator sent out ships to find the way to Asia. Previously unknown islands became valuable jumping-off bases, for repair and resupply of ships, or as sites from which to control shipping lanes.  The Açores, Bioko, Madeira, Cape Verde, Saõ Tome & Principe — these specks on the map were mostly discovered by the Portuguese but changed hands many times as the other great powers vied for dominance.  The island of Bioko, for example, had an indigenous population, then the Portuguese took over, then Dutch, then Spain, then England, ending with self-rule by Equatorial Guinea. The cultural and culinary influences are noticeable in all these locales.                                                                                                                                                      

Today we celebrate these cross-roads and their foods.  The Azorean breakfast features cheese [introduced by the Flemish], pimento sauce [the Portuguese], Kiwi fruit [from China via New Zealand], and tea [for the British taste].  Bioko [formerly Fernanda da Po] gives us a stew with ingredients from South America [beans and potatoes] and Europe [cabbage], combined in a local way.

Azorean Omelette:  250 calories   10.7 g fat  0.9 g fiber  17 g protein  13.5 g carbs [6 g Complex] 276 mg Calcium  PB GF When on vacation in the Azores, these local ingredients made for a wonderful breakfast. When at home, just as fine.

Azorean Cheese ScrOmelette

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.                 1 oz Azorean cheese OR Gouda                                                                                                                                1 oz Pimenta da Queijo                  1 oz kiwi fruit                                                                                                                                                        optional: blackish coffee [Portugese or Brazilian] or blackish tea [from the Gorreana Tea Plantation]

Grate/shred the cheese. Whisk the eggs with the pepper sauce and turn into a lightly-oiled nonstick pan. Sprinkle the eggs with the cheese and cook as you would an omelette. Plate with the fruit and serve one of those delicious beverages. Excellent.

Jota:  169 calories  4.5 g fat    7.4 g fiber   11.5 g protein  25.7 g carbs [23 g Complex]   83.5 mg Calcium  PB GF  The flavors of Africa and Portugal meet in this bean stew. Very satisfying. HINT: This recipe is enough for 4 [four] 1-cup servings.

Jota w: spinach

1-1/2 cups sauerkraut, drained                      1-1/2 cups canned red beans, drained and rinsed                                                                                      bay leaf               4 oz red potatoes, cooked and diced         1 clove garlic, crushed                                                                                                                                                                                                                                                               2 oz smoked ham hock, cubed                         ½ cup+ vegetable broth or water                                                                                                           Optional: 1 clove garlic, crushed + 1 tsp flour + 1 tsp oil              Optional: raw leaves of baby spinach

Spray a heavy sauce pan with non-stick spray and cook one of the garlics until golden brown. Add the sauerkraut to the pan with the broth, salt, and pepper. Simmer for 30 minutes. In another pan, heat the beans with the bay leaf until warm. Remove half of the beans and put them in a food processor with the cooked garlic and half of the potatoes. Puree, adding water/broth to adjust the liquids. Add the puree, whole beans, potatoes, and meat to the pan with the sauerkraut. Taste for seasonings. Add some water/broth to bring the volume to 4 cups.              Optional: Simmer the other garlic clove in 1 tsp oil until brown. Remove garlic and whisk in 1 tsp flour, then add some stock to make a roux. Stir into the stew as a traditional thickener.                      Optional: When the soup is in the bowl, tear the spinach leaves into bits and poke them into the hot liquid to add some extra color, texture, vitamins.

Ingredients for next week: Breakfast, single portion

pan muffin [see Not by Bread, 7 Feb 2018]1.5 two-oz eggs
cucumber     +   medjool datefeta cheese, reduced fat
chicken    +  radishtomato puree  +  cinnamon
pearpomegranate seeds    +   oregano
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion:

veal  +  pork  + turkeycubed leg of lamb  + red bell pepper
milk  + sage  + cabbagezucchini   +  red onion  +  garlic powder
fresh bread crumbs  + pickled beetsrosemary  + sugar  + corn + cumin
mustardtomato + cider vinegar  +  dry mustard
Sparkling waterSparkling water

Hot Time in the Old Town

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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 Fashion-Creative who is now Following.

“Chicago Fire.”  Those words could conjure a restaurant; a TV series; a soccer/futbol team; a popular children’s ditty; or an event from 1871. I never went to that restaurant, I don’t watch the TV show, and I don’t follow soccer.  But I did grow up singing that song and being told that a cow kicking over a lantern [due to the carelessness of the owner] was the cause of the Great Chicago Fire of October 8, 1871.  Chicago was a fast-growing city, buildings quickly thrown up with wood for framing and wooden sidewalks. Population density was high in the city center and some famous new buildings, like the storied Palmer House Hotel, had just opened. At 9 pm, a fire began in the southwest corner of the town. Fanned by a SW wind, the flames eagerly fed on the dry structures ahead of it and spread rapidly. By the time it was out, 31% of the population was homeless, and the city center was destroyed. The fire had consequences and beneficial outcomes: new building codes and architects flocking to the city to begin the ‘Great Rebuilding.’  This lead to the “Chicago School” of architecture, some of which is seen today during the delightfully interesting ‘architectural river cruise‘.

The foods today recognize post-fire Chicago.  Immigrants have flocked to the city, not always receiving a warm welcome.  But they helped the city to grow and flourish and they added their foods to the culture.  There are now more Mexicans in Chicago than in the city of Veracruz! So, the breakfast features Mexican Pickled Vegetables.  The dinner spotlights the famous Chicago Hot Dog, born of the stock yards and the German workers there.

Mexicali Bake:  271 calories  7 g fat  3.8 g fiber  13 g protein  38.7 g carbs  234 mg Calcium  PB GF  Remarkable how the bright pickle flavor and the creamy cheese compliment each other. Mexicali Bake w: grapes                                                                                                                                                                                    1 two-oz egg                                                                                                                                                                      2 Tbsp Mexican Pickles, chopped    [see Spicy II, 12 September, 2018 for recipe]                                                    2 Tbsp Cheddar cheese, grated                                                                                                                         pinch cumin + big pinch oregano [Mexican oregano if you have it]                                                                                     grapes                                                                                                                                                                                     nearly black coffee or tea or lemon in hot water                                                                                                                                        6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350° F.  Put the pickles in the ramekin and cook in microwave for 30 seconds. Sprinkle the cheese over the pickles. Whisk the egg and seasonings together, and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, brew the hot beverage, shake your smoothie, and plate the fruit. What a bright and delicious day this will be.

Chicago Hot Dog:  272 calories  16.4 g fat   2 g fiber  11 g protein  14 g carbs  36 mg Calcium PB GF  This is the real deal: every single flavor found in a Chicago hot dog, without the bun. Delicious and filling, wherever you live.Chicago Hot dog

2 all-beef hot dogs [Hebrew National reduced-fat]                                                                                                                                     3 oz fresh tomato, sliced in 8 wedges                                                                                                                  2 oz dill pickle spears, you should have 2-5 pieces of pickle                                                                   celery salt                                                                                                                                                                                2 Tbsp chopped onions, raw                                                                                                                                2 tsp relish [neon green relish is traditional]                                                                                                          2 ‘sport peppers‘ –OR- 3 pepperoncini, sliced in two                                                                                   ¼ tsp poppy seed                                                                                                                                            yellow mustard

Cook the hot dogs any way you want. In a wide, shallow bowl place the hot dogs in the center.  Place pickle slices along side and between the hot dogs. Now arrange the tomatoes around the edge. Sprinkle it all with celery salt, especially the tomatoes. Dollop with relish and distribute the onions all over. Arrange the peppers on top and drizzle with mustard. Add the poppy seed. Wear your favorite Chicago team jersey and tuck in to the dinner.

Hobbiton Birthdays

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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 AHazard who is now Following.

September 22nd means one thing in our family: the birthday of Frodo and Bilbo Baggins. “Hobbit Week” is a time in September that contains the 22nd, so we are celebrating. My Dear Husband and I both discovered J.R.R. Tolkien‘s books in high school and by the time we met, we were devotees. Naturally, we read the Hobbit and The Lord of the Rings to our children [then 5 and 3-yrs old] and were thrilled by how well they followed the plot and loved the tales. In our family, a book completed together meant a specially-themed meal and so the Rabbit Stew was developed.                                   Hobbits are always mentioning how chubby they are — Fasting might be in order even if it is a birthday. Today the breakfast is a homey Hobbiton meal involving the Hobbits’ favorite tuber: the potato [sweet potatoes in this case].  The dinner is one we have enjoyed for decades: the meal that Samwise Gamgee [the name of our current cat] prepared in Ithilien.  The rabbit [cony] was supplied by the duplicitous Gollum and the vegetables would have been foraged by Sam. He never got to have his po-ta-toes [watch  clip from movie!] in the rabbit stew, but we put them in anyway.

Eggs In Sweet Potato Nests:  304 calories  10 g fat  3.1 g fiber  15.7 g protein  38 g carbs  298 mg Calcium  PB GF  Saw this discussed on line and decided to try it. Preparation is a little fussy but it is done the night before making for an easy morning. HINT: this recipe serves 2 [two]. I’m told these refrigerate well for another morning.Eggs in Sweet Potato Cups

Grate the sweet potato and cheese. Toss thoroughly in a bowl with the garlic. Divide among 6 muffin pan cups and push it around, pressing up the sides a bit. NB: I used a flexible non-stick muffin pan which worked well with no sticking. If you don’t have one, use liners or spray the muffin pans very well.  Bake the cups in a 375° F. oven for 10 minutes. Whisk the eggs with some salt and pour over the baked sweet potatoes. Sprinkle the egg with chopped watercress or parsley. HINT: I left this on a cool counter/refrigerator over night.Bake at 350 F. for 15+ minutes or until the eggs are set. Use a knife to loosen the egg nests but let them sit just a bit to firm up before removing them to the plates. Add cherries and the beverages and try this new flavor combo.

Hobbiton Rabbit Stew: 286 calories  6.8 g fat  3.9 g fiber  24.7 g protein  30 g carbs [30 g Complex]  41 mg Calcium   PB GF   This foraged meal, cooked over a campfire in Ithilien, is so easily prepared in your kitchen. Purists will note that the dried fruit, a gift from Faramir, was given to the Hobbits later, but it adds a nice flavor note to the meal. Doubles well.LOTR Stew + fruit

4 oz boneless rabbit meat, cut into bite-sized pieces                                                                                   2 oz carrots, sliced or cubed                                                                                                                                 2 oz potatoes, peeled and cubed                                                                                                                       bay leaf + thyme + lavender buds  + sage                                                                                                                      2 dried apricots +  1 piece dried pear [which is ½ of a pear]

Put the meat, vegetables, and herbs in a sauce pan and cover with water or broth. Cover and simmer until all is cooked. Add salt and pepper to taste. Serve with the dried fruit on the side. Long live Frodo!

Eustace

~ me ~ Leave a comment

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.                                                                                                          Welcome to Monty T who is now Following.

So imagine this: you are a high-status Roman general in the 2nd century CE, and you are out deer hunting with the guys. You chase a stag deeper into the forest all alone.  It turns to you and you see a crucifix on its head. Then it speaks to you, saying that you are the hunted and the deer is Jesus who is hunting you.  What would you do? Like the general, you would convert to Christianity as soon as you could! And he did, along with his wife and two sons. The hunter became Saint Eustace [Eustachius], patron saint of deer hunters.  Unfortunately, he and his family were later martyred for their faith but his story lives on.

In honor of hunters, we will enjoy an omelette with mushrooms, since many dishes named after hunters involve mushrooms. [Chicken Chasseur to the French. Chicken Cacciatore for the Italians]  For dinner, venison is on the menu. I often wondered if Eustace ever went hunting again, or if he swore off deer meat…

Autumnal ScrOmelette:  288 calories  8 g fat  3.4 g fiber  16.5 g protein  41 g carbs  [35 g Complex] 213 mg Calcium  PB GF  The mushrooms are for Autumn, the sweet pepper represents Summer. This meal is for when they overlap. My Own Dear Husband decided to do this as a ‘baked omelette’ instead. Looks sorta like a frittata, doesn’t it?Autumnal Omelette, baked w: plum

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.                                                                                ½ oz mushrooms, chopped                                                                                                                                 1 oz sweet red pepper, diced  –OR–  1.5 oz zucchini, grated and drained                                                                                                                                                               1 Tbsp scallion, chopped                                                                                                                                                                                                                                                                                       2 oz plum  –OR–  2 oz peach                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                                                                           5-6 oz fruit smoothie or green smoothie or natural cider

Put the vegetables in an oil-sprayed non-stick pan to warm them and to cook them a bit until softened. Whisk the eggs and pour over the vegetables in the pan. Scramble or cook as an omelette. Prepare the beverages and plate the fruit with the eggs. Contemplate the change of the seasons as you enjoy your breakfast.

Venison Stew:  250 calories  4.7 g fat  5.3 g fiber  25.6 g protein 26.4 g carbs 52.5 mg Calcium PB  GF  What a wonderful meal for an Autumn evening. Rich flavors and low calories – my kind of dinner. HINT: this recipe is for one serving. Double it and freeze half for another fine meal later or invite a friend to share it with you.Venison Stew w: roasted Veg

2-1/2 oz venison, cooked or raw                                                                                                                             ½ cup chicken stock                                                                                                                                                 2 Tbsp fresh cranberries [NOT dried]                                                                                                                  2 oz mushrooms                                                                                                                                                        ½ tsp dried thyme                                                                                                                                                  ½ oz dried apples                                                                                                                                                                        1 Tbsp half&half [blend cream]                                                                                                                                        1-1/2 oz cauliflower florets                                                                                                                                              1 oz carrots cut as coins

If venison is raw, pan sear it for 2-3 minutes per side to undercook it. Slice into larger-than-bite-size pieces and set aside. Spritz a small cast iron pan with non-stick spray and add the cauliflower and carrots. Spray the vegetables, sprinkle with salt and rosemary and roast at 400 F. for 15-20 minutes or until tender. Put stock, berries, mushrooms, and thyme in a sauce pan and simmer until berries start to pop. Add the apples, venison and blend cream. Simmer until all is warm and apples are soft. Taste for seasonings and plate with the roasted vegetables.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
sweet potato + garlic powder ham
Cheddar cheese mushrooms
cherries plum
watercress
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

rabbit ground turkey  + Indian curry powder
carrots zucchini   + tomato
potato cauliflower
rabbit or chicken stock naan bread @ 106 calories max
thyme + bay leaf + marjoram Rogan Josh sauce
Sparkling water Sparkling water

Visions

~ me ~ Leave a comment

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 jwpower who is now Following.

Hildegard von Bingen was a visionary.  One might think that a woman born in 1098 would live a life of obscurity, illiteracy, and powerlessness.  Not so Hildegard. As a child, she experienced religious visions and knew that life as a nun was her destiny.  Hildegard went on to lead her convent; found two new, larger ones; record her visions in the book Know The Way; write poetry; set the poetry to 70+ musical works; make prophesies; practice herbalism; and write a book on healing.  She was a remarkable woman and a real power of her time.  “Second to nun,” said one of my references. Truly.                                                  How do you envision your body? Slimmer?  Healthier?  The Fast Diet worked for us and it can work for you.  Try it. In honor of Saint Hildegard’s feast day tomorrow, we will eat the most typical convent food, salt cod, in our breakfast in a delightfully creamy bake.  For dinner, the herbs and vegetables that Hildegard wrote about are baked into a quiche.

Brandade Bake:   286 calories  8.6 g fat  3 g fiber  16.6 g protein  33.3 g carbs [30 g Complex]  206 mg Calcium PB GF  The marvel of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy.Brandade Bake w: peach:b-b

1 two-oz egg                                                                                                                                                            ½ Tbsp cottage cheese                                                                                                                                          1 Tbsp brandade   [see St Bernard, posted 19 August 2018]                                                                 shake of granulated garlic                                                                                                                                1 oz peach slices + ½ oz blueberries                                                                                                                                            black-ish coffee or black tea, lemon in hot water                                                                                         5-6 oz fruit smoothie or green smoothie or natural cider

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed ramekin at 350 F. until cooked through, about 12-15 minutes. With the fruit and the beverages, you have a fine start to the day.

Vegetable Quiche:  268 calories   14 g fat   2.9 g fiber   24 g protein   12.5 g carbs [8.5 g Complex] 293 mg Calcium PB GF   I made this recipe with the idea of a crustless quiche [some might call it a fritatta or a tortilla] that didn’t break the bank on calories. Designed to serve two, I was unable to finish my portion because it was so large.Vegetable Quiche w: salad

4 two-oz eggs                                                                                                                                                                           2/3 cup zucchini, grated [2 oz]                                                                                                                                     ¼ cup red onion, chopped                                                                                                                                     1 cup broccoli, diced                                                                                                                                                     1/3 cup diced red bell pepper [1.75 oz]                                                                                                                  4 Tbsp cottage cheese, lower fat                                                                                                                                2 Tbsp plain yogurt                                                                                                                                                                       2 Tbsp Parmesan cheese                                                                                                                                           lots of chopped fresh herbs                                                                                                                                                     3 oz tomato, diced [½ cup]                                                                                                                                     1 oz mozzerella cheese, grated                                                                                                                                         salt + pepper                                                                                                                                                              1 cup shredded lettuce + flavorful Balsamic Vinegar

Prepare the vegetables [except the tomatoes] and steam them over simmering water for 3-4 minutes. Drain over an empty bowl to capture any remaining liquid. Put the vegetables into an oven-proof dish [I used a 9×7” oval] which has been spritzed with non-stick spray, and spread around evenly. Salt and pepper at will. Stir the cottage cheese, yogurt, Parmesan, and herbs until well-combined. Whisk the eggs well, then whisk in the cheese mixture. Pour over the vegetables. Chop the tomatoes and distribute them on top, then sprinkle with the grated mozzerella. Bake at 400 F. for 30 minutes – should be puffed and a little golden on top and set in the middle. Let the quiche sit while you shred the lettuce and toss it with the vinegar.