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. Join me in the Fasting Lifestyle.
By the rude bridge that arched the flood, Their flag to April’s breeze unfurled, Here once th’embattled farmers stood And fired the shot heard ’round the world.
Thus Ralph Waldo Emerson’s Concord Hymn commemorated the events of April 18-19, 1776 in Massachusetts. The British had decided the night before to march on Lexington to seize weapons and capture Samuel Adams who was a local fire-brand. They marched all night to surprise the local militia. But William Dawes and Paul Revere were tipped off and they were “Ready to ride and spread the alarm/ To every Middlesex village and farm.” [Paul Revere’s Ride by H. W. Longfellow] Farmers in that area were members of the Minute Men, so called because at a minute’s notice they could grab their rifles and be ready to fight. As a result, the locals were prepared. Forty militia had a tense standoff on the village green against 240 English in Lexington. A shot was fired [no one knows by whom], followed by volleys of bullets on both sides. Seven ‘Americans’ dead, the Redcoats then continued to Concord. At the Old North Bridge over the Concord River, they were met by 400 enraged residents who forced the English to retreat back to Boston. Sniper fire from the Minute Men killed dozens more English and showed the potential for guerrilla warfare. Thus began the American Revolution.
Those loyal Minute Men were backed up by wives and mothers who could keep a meal handy for a man who might leave or show up at all hours. A pot of pork and beans could turn into a hearty breakfast. Fish cakes could be made quickly to satisfy a hungry farmer or soldier. Read some Longfellow and be ready in a minute to change your life for better.
Pork ‘n’ Beans ScrOmelette: 297 calories 8 g fat 3.1 g fiber 17.4 g protein 36 g carbs 211 mg Calcium GF As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping.
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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week 1 Tbsp baked beans, straight from the can ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner ½ tsp Worcestershire sauce ¼ tsp HP sauce 1.5 oz strawberries, thawed or fresh 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water
If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds. If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.
Fish Cakes: NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size. Each cake = 92 calories 1.7 g fat 0.8 g fiber 8 g protein 11.8 g carbs 22 mg Calcium NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size. Each cake = 69 calories 1.3 g fat 0.6 g fiber 5.3 g protein 8.8 g carbs 16 mg Calcium 212 calories 4.2 g fat 4.8 g fiber 9.6 g protein 34 g carbs 52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes. PB GF This recipe is from Legal Seafood Cookbook, from the restaurant chain of the same name in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way.
1/3 cup green or white onion, chopped 1- 2/3 cup mashed potatoes [no milk, no butter] ¼ tsp dry mustard + salt + pepper 1 two-oz egg 2 Tbsp milk 6 oz cooked fish [cod, haddock, flounder, tilapia, perch, salt cod, salmon or a mixture], flaked into small pieces 1 tsp butter ½ cup pickled beets 1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper
Combine the onion, potatoes, egg, seasonings, and milk, stirring well. Stir in the fish, gently but thoroughly. Using a 1/3 cup measure as a mold, portion the fish/potato mixture into 6 cakes. Put on a plate or cookie sheet while the pan heats up. Heat a heavy fry pan, such as cast iron, and spray with non-stick spray. Cook the fish cakes on one side, flattening them slightly with a turner. Remove from the pan and add 1 tsp of butter to the pan. Spread the butter around, return the fish cakes, and cook them on the other side until they are browned. Serve while hot. What you don’t eat today, let cool completely, then freeze with waxed or parchment paper between the cakes.
Ingredients for next week: breakfast, single portion
| 1 two-oz egg | 1.5 two-oz eggs |
| moussaka sauce: ground lamb, onion, Marinara Sauce [Spicy, Dec 6 ’18], eggplant | chicken or turkey gizzards |
| feta cheese | garlic |
| applesauce | |
| sage | |
| 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 |
| grilled sirloin steak | pheasant meat |
| mushrooms | cabbage |
| red wine | carrots |
| creamed onion | Arnold Multi-grain Sandwich Thin |
| peas + thyme | onion |
| puff pastry [purchased sheet] | pheasant or chicken gravy |
| Sparkling water | Sparkling water |
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 
