Bikini Season

July 1, 2018June 29, 2018 ~ 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 Jasmine Eclipse who is now Following.

Is there a connection among the atom bomb, swimwear, and the Fasting Diet? Yup. On July 1, 1948, the US detonated an atom bomb on its test site named “Bikini Atoll” in the Pacific Ocean. On July 5, 1946, Louis Réard debuted a novel 2-piece bathing suit in Paris. He had been beaten to the punch by a designer from the Riviera who called his skimpy suit “L’Atome” since the atom was the smallest particle known. Réard dubbed his version “le Bikini”, after the site of the nuclear test. The suit, made from 4 tiny triangles of fabric, was daring in its brevity and that it showed the wearer’s navel. The name stuck but Réard, a mechanical engineer by training, had difficulty making many sales at his mother’s Paris lingerie shop because of social reaction. There was a popular song in 1960 about bikinis, but not until Ursula Andress rose from the sea in a white bikini did the look really take off. The rest is history.

It is Summer in the Northern Hemisphere and people are going to the beach. Are you going in a muu-muu or a bikini? The Fast Diet will help you to get into a slimmer body better than any diet I’ve ever tried. What you wear after you achieve your target weight is entirely up to you. Today’s breakfast is delicious and easy to prepare. The dinner is full of the rich flavors of the French Riviera. Both are perfect for getting you onto the beach for a trim swim.

Citrus Breakfast: 290 calories 1.6 g fat 3.6 g fiber 21 g protein 48 g carbs [38 g Complex] 289 mg Calcium PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, any day. And it has tons of Vitamin C and A and D. Citrus Breakfast

½ cup reduced-fat cottage cheese 2 Tbsp fat-free French Vanilla 1 clementine, peeled and sectioned 2 Tbsp black currants 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water

Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.

Feta-Tuna-Bean Salad: 306 calories 14.6 g fat 5.3 g fiber 19.3 g protein 24 g carbs [23 g Complex] 230 mg Calcium PB GF This salad has a lot going for it. Perfect for a hot summer evening. Feta:tuna:bean:egg Salad

1 oz canned tuna, drained 1/4 cup white beans, drained and rinsed 1 oz feta cheese, crumbled 2 oz tomatoes, cubed 1.5 oz red bell pepper, cut as large dice 1 pitted ripe olives, sliced 1/2 hardboiled egg, in wedges or chopped 1-1/2 cups baby greens OR full-sized leaves sliced cross-wise 1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Province + pinch garlic powder

Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.

Tomatoes

June 27, 2018June 27, 2018 ~ 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 mencanmakehomes who is now Following.

Tomatoes are such a ubiquitous food that it is hard to imagine a time when they were absent from world-wide cuisine and even feared as poisonous. Tomatoes are native to South America, where they might still be growing wild in Peru. They were introduced to Europe in the 1500s by Cortès. Botanically, they are members of the Nightshade Family, which includes the known poison deadly nightshade. Due to that association, this untried fruit was viewed with suspicion. But a few intrepid biologists/physicians/cooks were convinced that they were safe to eat, and their use caught on in Europe. On July 28, 1820, Robert Gibbon Johnson in Salem, New Jersey made a rash announcement: he would sit on the courthouse steps and eat tomatoes!! A crowd gathered, thinking/fearing/hoping [?] that he would die. He didn’t and thereafter, tomatoes grew in gardens and in popularity.

Our meals today feature the famed ‘love apple’, with eggs and enchiladas.

Broccoli-Olive-Tomato ScrOmelette: 291 calories 8.6 g fat 4 g fiber 18 g protein 38 g carbs [36 g Complex] 252 mg Calcium PB GF Sometimes things in the ‘fridge say, “Put us in eggs for breakfast.” Who am I to deny their urging? Broc-Olive-Tom 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 and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 oz broccoli 1 Tbsp cottage cheese 1 oz tomato 1/2 black olive ¾ tsp Parmesan cheese pinch of basil 2 oz strawberries black coffee or black tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie

Dice the tomato and drain in a strainer, overnight if possible. Drain the cottage cheese overnight if it is very liquid. Steam the broccoli and chop it finely. Chop the black olive. Into a hot saute pan spritzed with non-stick spray, add the tomato, broccoli, and olive. Stir until warmed. Whisk the eggs with the cottage cheese and pour over the vegetables in the pan. Scramble or fold as an omelette, hence ScrOmelette, and sprinkle with the Parmesan cheese. Prepare the beverages and plate the berries. Bliss.

Enchiladas Suizas: 293 calories 9.9 g fat 11.2 g fiber 31.6 g protein 43.4 g carbs 261.7 mg Calcium PB GF Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. Avoid assembling too far in advance, lest it turn to mush. Enchiladas w: winter medley

2 six-inch corn tortillas [50 calories each] 2 0z [½ cup] shredded cooked chicken breast ½ cup enchilada sauce*** ¼ cup grated Cheddar or Monterey jack cheese 1 oz broccoli florets + 1 oz cauliflower florets + ½ oz carrot

***Enchilada Sauce 1 cup = 75 calories two 28-oz cans whole tomatoes 2 jalapeno peppers 3 tsp vegetable oil [canola] 1 cup chopped onion 2 cups chicken broth

Roast the peppers in a dry skillet over medium heat about 5 minutes until splotchy with black areas. Put in a blender with the tomatoes and whirr until smooth. Cook onions in oil until golden, about 7 minutes. Raise heat and add tomato puree. Cook 10-15 minutes until thickened like tomato paste. Add broth, cover partially and simmer 15 minutes until slightly soupy. Season with ½ tsp salt.

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Distribute the chicken between the tortillas, then roll up the tortillas, and place each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be frozen or added to eggs or soup. Sprinkle with cheese and put into oven for 20 minutes. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

Ingredients for next week: breakfast, single portion

reduced-fat cottage cheese	1.5 two-oz eggs
clementine	crabmeat + catsup
fat-free French Vanilla yogurt	Thai fish sauce
black currants	Thai hot chili sauce

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:

canned tuna + feta cheese	momas [see Feb 25, 2018 for recipe]
canned white beans + black olives	wontons + chicken broth [Feb 18, 2018]
tomato + red bell pepper	chicken + satay sauce
hard-boiled egg + baby greens	sugar snap peas
olive oil + lemon juice	soy sauce
garlic powder + herbes de Province
Sparkling water	Sparkling water

Ramadan

May 16, 2018February 15, 2020 ~ me ~ Leave a comment

Fasting is done for health reasons, to lose weight, and more traditionally for religious reasons. Fasting shows one’s dedication to the religion by doing something that seems so impossible: giving up food. The season of Ramadan is occurring now from May 15 to June 14, during the 9th month of the Muslim calendar. Since the calendar is based on the moon, the celebration of Ramadan happens 11 days earlier every year. Ramadan observes the period of time during which the Quran was revealed to the Prophet Muhammed. People read the Holy Book, attend prayers, enjoy time with their families, and engage in charities. During the celebration, adults do not eat or drink from sunrise to sundown. Two meals are enjoyed daily, before sunrise and after dark. The purpose of the fast is to focus the mind and gain control over the body. Many practitioners say that the benefits of fasting last longer than the month itself. Although the Islamic world stretches all around the globe, our menu is taken from northern Africa. Eggs are a popular protein source during Ramadan, while lamb and vegetables could typically be part of a proper dinner.

Moroccan Omelette: 273 calories 8 g fat 2.9 g fiber 15.3 g protein 36 g carbs 208.7 mg Calcium PB GF Suggested by our First-born, this is the easiest breakfast in the world to prepare. For the compete flavor profile, serve with mint tea.

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 5 Bing cherries MINT TEA, blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie or unpasturized apple cider

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium PB GF Here’s a fine meal, full of complex carbohydrates and good flavor.

1 oz lamb, ground [raw] or diced [cooked] 1 cup Mediterranean Vegetables [see Sidekicks I, 17 Sept, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday, I will post some tasty treats involving spices.
asparagus	choose a breakfast from the archives
cooked brown rice
smoked haddock [finnen haddie]
1/2 & 1/2 + curry power + nutmeg
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:

whole wheat slider buns [100 calories]
barbecued beef	choose a dinner from the archives
BBQ sauce [ <60 calories/fl oz]
cherry tomatoes
carrots

Sparkling water	Sparkling water

Rustic

May 9, 2018April 26, 2018 ~ me ~ Leave a comment

“Rustic” has several connotations. As an adjective, it means ‘typical of the countryside’ . As a noun, it is a slighting implication that a person is uncultured and a little slow. Think of Shakespeare’s ‘Rustics’ who stage a play in MidSummer Night’s Dream. ‘Rustic furniture’ is fashioned from unfinished wood or in woodland themes. ‘Rustic decor‘ comes in and out of style. Stonework which is ‘rusticated‘ is rough-hewn. Rustic food, on the other hand, can make your mouth water. The thought of a well-stocked picnic basket is enough to warm the heart of Yogi Bear or The Water Rat. Marie Antoinette played at being a shepherdess and Manet’s Déjeuner sur l’Herbe glorifies the idea of a <fete champetre>, tho’ I do hope the woman puts her clothes on before going home! Let’s celebrate rustic foods for breakfast and dinner. If warm enough, eat outside.

Rustica Scromelette: 292 calories 8.9 g fat 1.4 g fiber 16 g protein 33 g carbs 270 mg Calcium PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine with a real WOW in the morning. rustica-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 and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. You can also prepare the melon beforehand. 1 oz melon blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium PB GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs	1.5 two-oz eggs
3% fat ham + Bing cherries	ground cumin
leek + garlic	Bing cherries
mushroom	mint tea
chicken liver pate
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:

9 Eastern oysters	ground lamb
chèvre cheese	Mediterranean Vegetables [see Sidekicks I, 17 Sept. 2017 for recipe]
Saltine crackers	brown rice
lettuce + oil + lemon juice + herbs	Gruyère cheese
5 oz sparkling wine

Sparkling water	Sparkling water

Brahms

May 6, 2018April 29, 2023 ~ me ~ Leave a comment

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

Tomorrow will be the birthday of Johannes Brahms. My mother used to sing his Wiegenlied to help us get to sleep. This is what I remember of her lyrics:

Lullaby and goodnight, / With roses bedight,
With lilies o’er spread / Is baby’s wee bed.
Lay thee down now and rest, / May thy slumber be blessed.

Lullaby and goodnight, / Thy mother’s delight,
Bright angels around / My darling will stand.
Lay thee down now and rest, / May thy slumber be blessed.

Sweet as the song may be, I always misunderstood it: I thought that with all those heavenly beings around, I was supposed to stand up, out of respect. And I was so-o-o tired that I resented those angels who were going to visit! But back to Brahms. Born in 1833, he grew up in a musical family. Like his father before him, the young musician did musical odd jobs — playing in taverns and brothels. He composed at an early age and conducted an orchestra when he was 11! Brahms’ friendship with Robert Schumann really helped his career take off, as Schumann wrote an article praising the “New Path” that Brahms’ music was taking. Brahms went on to compose, conduct, and perform numerous works for choir, violin, orchestra, and piano which place him among the “Three Bs” of Romantic Music. Are your ready to take a ‘new path’? One that will lead you to better health? Try these menus: the breakfast is an homage to 10-year-old Johannes playing piano in the brothels of Hamburg. The dinner is inspired by Brahms’ love of Italy, where he used to take long walks for inspiration.

Puttenesca Bake: 265 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium PB GF Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy. And the canned peaches are simple, too.

one 2-oz egg 1.5 Tbsp Puttanesca sauce 1/2 Tbsp Parmesan, grated ¼ cup peaches canned in juice Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Fish Parmigiana: 279 calories 8.2 g fat 4.8 g fiber 31.5 g protein 17.4 g carbs 337 mg Calcium PB GF – if using GF flour Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

2 Tbsp white whole wheat flour 1 egg white + a little water 3 Tbsp fresh bread crumbs 1 Tbsp Parmesan cheese, grated 3 oz firm white fish filets, such as tilapia 1/4 cup crushed tomatoes 1 tsp capers lemon zest + basil leaves 1 oz mozzerella cheese, grated or sliced thinly 3 oz green beans

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, the roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheeses is bubbly and golden.

Floralia v. 4.0

May 2, 2018July 25, 2018 ~ me ~ Leave a comment

Happy Floralia! Since 240 BC, the Romans celebrated the Goddess Flora during the first days of May. What a charming idea: a goddess of flowers! Floral wreaths were worn as people celebrated the return of Spring. To this day, the town of Càparra observes the festival. [Perhaps it is more for the tourists than for the goddess…] Southern France, which the Romans called Gaul, embraced the idea wholeheartedly. In the 1400s, the Limbourg brothers depicted May as a time for courtiers to go out into the countryside to enjoy the flowers, emerging leaves, and the fresh air. Towns and cities today hold floral exhibitions and decorate with flowers to mark the occasion. The featured breakfast includes fresh herbs with the eggs: both symbols of Spring. Dinner is Springtime itself: with asparagus, egg, light flavors of citrus and shrimp, and a spicy dressing to hint of hot weather to come. Wear green! Walk outside! Enjoy the May air! Be slimmer for Summer.

Herb Scrambled Eggs: 268 calories 7.6 g fat 2.5 g fiber 20 g protein 35 g carbs 208 mg Calcium PB GF Take a walk in the herb garden, then put the herb garden in the breakfast. Herb Scramble, no toast

3 two-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp chopped herbs: chives, rosemary, oregano, thyme, lavender salt & pepper to taste 2 oz table grapes OR 2 oz canteloupe OR 3 oz strawberries blackish coffee or tea or lemon with hot water 5-6 oz green smoothie or fruit smoothie

Whisk the eggs with salt & pepper to taste. Pour into a hot pan sprayed with cooking oil. When bottom of eggs are set, sprinkle the herbs over the eggs, fold, and plate with fruit. Toast the bread, brew the beverage, pour the smoothie, and you are good to go.

Springtime Shrimp Salad: 192 calories 7 g fat 3.6 g fiber 17 g protein 17 g carbs 114 mg Calcium PB GF In Spring, the clementines are decreasing in the markets as the asparagus is increasing. A salad with shrimp is delightfully delicious.

2 cups mesclun OR baby greens 2.5 oz cold-water shrimp 8-9 sections clementine 1-3/4 oz asparagus ¾ oz mango ½ hard-boiled egg 2 tsp Spicy Aioli Dressing**

**Spicy Aioli Dressing makes 3 Tbsp 2 tsp olive oil mayonnaise 1 tsp Sriracha pinch granulated garlic 2 tsp lemon juice Whisk all ingredients together until smooth.

Prepare all the ingredients, cutting or cooking as necessary. Combine the Dressing and measure 2 tsp into a large bowl. Toss the salad greens with the Dressing and a pinch of salt. Turn onto the serving plate and arrange the other ingredients atop the greens. Enjoy the colors and flavors of Spring.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Puttanesca sauce [see SAUCY, Dec 6, ’17]	crushed tomatoes + onion + garlic
Parmesan cheese	ricotta + mozzarella cheeses
	Italian herbs + crushed red pepper
peaches canned in juice	melon
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:

white fish + flour + egg white	roast beef to make 1 cup ground
fresh bread crumbs	potato + cauliflower
Parmesan + mozzerella cheeses	one 2-oz egg
crushed tomatoes	1/2 cup low-fat beef gravy
basil + capers + lemon zest	peas OR salad with vinaigrette
green beans	tomato
Sparkling water	Sparkling water

Anniversary V

April 11, 2018July 26, 2018 ~ me ~ Leave a comment

Five years ago, my Own Dear Husband and I made an important decision: it was time to start the Fast Diet. We had seen the TV show and were inspired to read the book. Then what did we do? 1. We chose some recipes from the Fast Diet Book to try for dinners. 2. I calculated the calorie count for some favorite breakfasts. [Since you read this Blog, you know that is all done for you] 3. We wrote on the calendar what we would eat on our Monday and Thursday Fast Days. 4. We weighed ourselves and recorded body measurements. And then we jumped in: the first day wasn’t too bad, though we did opt for an earlier-than-usual dinner! And the pounds came off… 9 combined pounds the 1st month, then a plateau, then 16 pounds after 5 months. When we realized that we’d need new clothes for a wedding, we were hooked. Fasting is now a Lifestyle to be continued for years and years. In today’s blog, I am posting the meals we ate on our first day as Fasters: an old favorite Ham Scramble and a recipe from the Fast Diet book itself. Join us for the next 5 years, won’t you?

Ham ScrOmelette: 286 calories 8 g fat 1.7 g fiber 16.6 g protein 35.2 g carb 219 mg Calcium PB GF Here’s another classic of the breakfast table. PM scramble or Ham omelette? w: apple

1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1/2 oz. ground or chopped ham 1.5 oz melon or 1.5 oz apple blackish coffee or tea or lemon with hot water 5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

*Feta Nicoise Salad: 243 calories 6.0 g fat 2.2 g fiber 15.8 g protein 25 g carbs 244 mg Calcium PB GF From Michael & Mimi’s first book comes this delicious recipe. There is a lot of food on this plate – bring your appetite. Feta Nicoise Salad copy

5 romaine leaves OR 1 cup lettuce, sliced cross-ways ¼ cup green beans 1 scant cup cucumber OR zucchini, diced 1/2 c feta cheese, crumbled or diced 1.5 black olives, quartered 1 tsp flavorful olive oil + 1 tsp white wine vinegar optional: 1/2 oz French bread

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

Ingredients for next week: breakfast, single portion

Canadian/back bacon	1.5 two-oz eggs
applesauce, unsweetened	pork loin
Bannock [see …Not by Bread.. 7 Feb ’18]	baked beans
	Worcestershire Sauce + HP Sauce
	Strawberries or melon
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:

3 oz smoked haddock [finnen haddie]	green or white onion
onion	mashed potatoes, no butter or milk
potato	egg + dry mustard
butter	butter
milk	beets, fresh or pickled
parsley + bay leaf	lettuce + oil & vinegar
Sparkling water	Sparkling water

Citrus I

March 28, 2018February 13, 2024 ~ me ~ Leave a comment

On March 29, 1912, English explorer Robert Falcon Scott wrote in his diary, “The end is near.” He and his men were camped on Antarctica after a failed attempt to be the first to reach the South Pole. Discouraged after being beaten to the Pole by rival Roald Amundsen, the British Antarctic Expedition members were exhausted after dragging their equipment for 1000s of miles on scant rations. A blizzard trapped the three remaining team members in their tent only 11 miles from a food cache. Although they died of hypothermia, frostbite, and malnutrition, a major contributor to their deaths was scurvy. It was known since the 1700s that citrus fruits cured and prevented scurvy. British sailors were given juice from fresh lemons and then limes [British sailors were known as ‘limeys’] which removed the scourge of scurvy by adding Vitamin C to their diet. Had Scott’s men had access to Vitamin C [onions, cabbage] and fresh meat [as Amundsen’s crew did]; had the weather not been dreadful; had their fuel tins not leaked, they might have survived. Today, we will eat citrus fruit and ponder the sad deaths of members of the Antarctic Expedition.

Our breakfast is a ‘fruit bomb’, studded with citrus and black currants. Our dinner is flavored with limes.

Citrus Breakfast: 290 calories 1.6 g fat 3.6 g fiber 21 g protein 48 g carbs [38 g Complex] 289 mg Calcium PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D, from the food as well as from the fruit smoothie and the milk in the coffee. Citrus Breakfast

½ cup reduced-fat cottage cheese 2 Tbsp fat-free Vanilla yogurt [our favorite is Stonyfield brand] 1 clementine, peeled and sectioned 2 Tbsp black currants 5-6 oz fruit smoothie or green smoothie blackish coffee, blackish tea, or lemon in hot water

Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. HINT: Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.

Chicken with Limes: 283 calories 7.2 g fat 3.3 g fiber 23 g protein 35 g carbs [29.5 g Complex] 61 mg Calcium GF Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would guess that it was a Fasting meal. Here is the one-serving method for Poulet avec Limettes.

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width 1 lime: ½ of it zested and juiced; ½ of it sliced ¼ cup chicken stock ½ tsp sugar 1 tsp cornstarch [cornflour] ½ oz heavy cream 3 oz slice of pineapple, fresh or canned thyme, salt, pepper ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the liquid into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple grilled. If you are not grilling today, put the pineapple under the broiler until hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
kiwi fruit	prepared horseradish
ricotta cheese	beets, cooked fresh or pickled
fresh chives	parsley
Parmesan cheese	applesauce with cinnamon
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:

ham from a roast	salad greens + parsley
asparagus	celery + walnut halves
Béchamel sauce with cheese: see Sidekicks I, Sept 17, 2017	apple
Yorkshire Pudding batter [ Not by Bread.. Feb-7-2018]	hard-boiled egg
fresh pineapple	cooked roast lamb
Swiss cheese	horseradish dressing: for recipe, see SAUCY Dec 6, ’17
Sparkling water	Sparkling water

The Man Behind the 1001 Nights

March 18, 2018January 14, 2020 ~ me ~ Leave a comment

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

Tomorrow will be the birthday of Richard Francis Burton who lived the most amazing life you never heard of. People today would say, “He was like Indiana Jones!” But when the character of that intrepid archeologist first hit the Big Screen, people might have said, “He’s just like Richard F. Burton!!” [When Indiana describes his friend Marcus Brody, he could be describing Burton. The description is accurate for Burton, not for Brody.] Burton was born in 1821, and had an indifferent education. But he had a knack for languages, ending up speaking, writing, and translating in 29 different tongues. One of his most famous books was The 1001 Nights [aka: Arabian Nights]. His 16-volume translation was not the first version of the tales, but was considered so salacious and exciting that he told his wife not to read it. As an adventurer and ethnologist, he was a chameleon. The city of Mecca was forbidden to non-Muslims, but Burton visited in disguise and later published A Personal Narrative of a Pilgrimage to Al-Madinah and Meccah. As an expert in disguise and spy craft, he served the army in India. As a diplomat and ethnologist, he was posted to Damascus, Brazil, and Fernando da Po. In each place he studied the language and the people, and wrote extensively.

Our meals today mirror Burton’s life. The breakfast, so I have read, is popular in Mecca and it is delicious. The dinner is from Fernando da Po and Burton would approve.

Shakshuka: 307 calories 8.2 g fat 5.2 g fiber 17.2 g protein 41 g carbs [38 g Complex Carbs] 305 mg Calcium PB GF Popular in Arabian restaurants, this will be a favorite at your house. So rich in flavor. This is easily doubled. If serving 4+, prepare it all in one large pan.

1 two-oz egg 3 Tbsp sliced onion 3 Tbsp sliced orange or red pepper ½ garlic clove, sliced 8-10 oz canned whole tomatoes with their juice 1/3 oz feta cheese 2 pinches ground cumin 2 pinches sweet paprika 1 pinch cayenne

Heat a sauté pan and spritz with non-stick spray. Add a little juice from the tomatoes. Add the onion and peppers and cook until soft, 15-20 minutes. [add more tomato juices or water to prevent scorching] Put the garlic in the pan and cook 2-3 minutes. Stir in the spices and cook for 1 minute more. Add the tomatoes, salt and pepper. Simmer 10 minutes until the tomatoes have thickened, then stir in the feta. HINT: I did all this the night before. Take off heat and scrape the mixture into an 8″ oven-proof skillet. Carefully crack the egg over the tomatoes. Season the egg. Bake at 375° F. for 7-10 minutes. Garnish with chopped cilantro or parsley.

Jota: 169 calories 4.5 g fat 7.4 g fiber 11.5 g protein 25.7 g carbs [all Complex] 83.5 mg Calcium PB GF The flavors of West Africa greet you in this bean stew. Very satisfying. HINT: This recipe is enough for 4 [four] 1-cup servings. Gets even better if made a day or two before the meal.

Jota w: spinach 1-1-1/2 cups sauerkraut, drained 1-1/2 cups canned red beans, drained and rinsed bay leaf 4 oz red potatoes, cooked and diced in 1/2″ cubes — could be left over from a prior meal 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 the garlic until golden brown. Add the sauerkraut to the pan with some 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. Purée, adding water/broth to make it more liquid than paste. Add the purée, 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 thickener. Optional: When the soup is in the bowl, tear the spinach leaves into bites and poke them into the hot liquid to add some extra color, texture, vitamins.

Roasted

March 11, 2018August 2, 2018 ~ me ~ Leave a comment

Roasting is the oldest cooking method known to humankind. We roast all sorts of meats, of course, and eggs, and coffee beans, and vegetables. We used to do it over an open fire, then we developed spit-roasting, then the reflector oven, then the wood-fired range. The “modern” Western-style kitchen wouldn’t be complete without a gas or electric oven. The method of roasting vegetables, instead of boiling them to death, is fairly recent and a darned good idea. Let’s get with the program and roast some veggies.

Roasted Vegetable Bake: 298 calories 7.4 g fat 3.7 g fiber 13.4 g protein 36 g carbs 236 mg Calcium PB GF If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time. Roasted Vegetable Bake w: S-Bs

1 two-oz egg 2 Tbsp diced roasted vegetables, tossed with a dash of Worcestershire sauce 1/8 oz Gruyère cheese, grated 1.5 Tbsp marinara sauce [see SAUCY, posted on Dec 6, 2017] 2 oz strawberries blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Fish Roasted with Vegetables: 234 calories 5.2 g fat 4.8 g fiber 29 g protein 16 g carbs 180.3 mg Calcium PB GF Delicious one-pan meal. AND it is low in carbs and fat. Fish halibut Roasted w: Vegetables

Fish salmon Roasted w: Vegetables 4 0z salmon OR firm, white fish ½ slice bacon 2 oz carrots in 1/2” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half or quarters 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as a cast iron skillet. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is in contact with the hot pan. Salt and pepper the fish and spray with non-stick spray. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. TIP: 10 minutes/inch of thickness. Sprinkle the entire contents of the pan with Parmesan cheese and bacon. Fantastic.

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

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The Man Behind the 1001 Nights

Roasted

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