Following the 5:2 diet

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.

Slow Days: Pork Schnitzel

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell that tale.  Once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat, an example follows.

KJL, a local butcher shop offers breaded pork schnitzel, and who can resist?  If this treat is not deep fat fried, it can be very healthy, as well as quick to prepare. “Schnitzel” is not a recipe as in ‘Wiener Schnitzel‘ or ‘Jaeger Schnitzel,’ but rather refers to a thin cut of meat, whether veal or pork, made thinner by pounding.Pork Schnitzel, mise

From the freezer, I took some watercress sauce with cream [top] and some apples sautéed  in butter and sugar [bottom]. The sugar was a good flavor foil to the tartness of the watercress.  Fresh mushrooms [center] were added to those to make a sauce.

The schnitzels weighed 5.25 oz each, so I cut them in half after sautéing in some butter and cooking spray. I ate 1/2 of one, while Dear Husband ate two halves. [The other half went for lunch another day.]  Fresh beets and roasted little potatoes rounded out the meal. Delicious and so simple.Pork Schnitzel, plated

Slow Days: Pizza with Leek & Bleu Cheese

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell that tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

When the boys were young, I’d make home-made, personal-sized [8″ diameter] pizzas and we’d all watch Star Trek, The Next Generation every Saturday.  Memories are made that way.  The boys are dispersed to their own homes [one of them still makes pizza], and we continue to eat pizza, every Saturday. This one is based on a recipe from Fore Street, a favorite restaurant in Portland, Maine. Forestreet Pizza recipe

I make my own pizza shells from scratch. Sometimes I use the recipe from Gourmet magazine, which makes 2. Often I use the Neapolitan recipe from Peter Reinhart‘s American Pie, which makes six balls of dough, 5-6 oz each. I freeze balls of dough to use next week. NB: ordinarily I sauté the mushrooms and leeks before I put them on the pizza.  For some reason I didn’t do that this time.  It was crunchier as a result. Next time, I’ll sauté them.Feor Street Pizza, miseFore Street Pizza, plated

I usually eat 3 pieces of pizza, while Dear Husband eats all of his. This was enjoyed with a Dutcher Crossing red wine and a good friend as a guest.

SPICY II

~ 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 [see postings named “Slow Days”] the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Since variety is the spice of life, we like to mix it up in our household. On Fast Days and Slow Days, we try new recipes and new flavor combinations all the time. [And then we go back to the tried and true.]  Bold flavors make for good additions to the mealtime palette as many cultures have discovered. Often a cuisine based on bland main courses [the same stew served for days on end] will create an astonishing array of side dishes to vary the flavor. Try something new today.

Azorean-flavor Eggs w: pineapple

CHORIÇO PATE:   1 Tbsp = 87 calories  Use in eggs or soups or as a spread on Slow Days. 7 oz dried or bulk chorizo/choriço                                         1 tsp sweet paprika      + salt to taste                                             1 tbsp butter, softened            1 Tbsp port wine   +   2 tsp lemon juice                                                                                                                      If using sausage, slit the casing and take out the meat and cut it into small pieces. Toss the casing. If you can find bulk chorico, skip that step. Put the meat in the food processor with the other ingredients and pulse until it is a rough paste. Taste for salt and add more if it needs it. Continue to blend until it is a smooth puree.

Enchiladas w: winter medley

ENCHILADA SAUCE   1 cup = 75 calories       Great in eggs or for enchiladas, of course.  From Rick Bayless, so you can’t go wrong.                                                                                                                                          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.

Haggis Spring Rolls

HAGGIS [lamb sausage meat] makes 3.5 cups                                                                                                per Tbsp: 23 calories  1.3 g fat  0.2 g fiber  2.8 g protein  1.6 g carbs  2.6 mg Calcium   This is not the ‘original’ recipe: lamb lung, stomach, and heart are not readily available in the US.  Despite what it is not, it will do just fine.  Use in eggs or to prepare Haggis Springrolls.                                  8 oz lamb liver                                                                                                                                                                     8 oz ground lamb meat OR lamb hearts                                                                                                           1 cup onion, chopped                                                                                                                                               1 tsp or more coriander [I used whole, which I boiled with the meat]                                                       1 tsp or more black pepper +  salt                                                                                                                                        7/8 cup rolled oats                                              Put the meat, onions, and coriander in a pot and cover with water. Boil 20 minutes. Drain [saving the liquid] and mince it all in the food processor. Return the mince to the pot, adding the oats, drained water, salt and pepper. Boil 10 minutes, adding more water if needed. If the sausage filling is too loose, turn heat down and simmer longer to firm it up. I let mine cool, then sit over night to test the consistancy. Adjust the seasonings to taste. The cooled mixture should hold its shape when turned out of a spoon. Cover and refrigerate until you need it. Freeze what you don’t use.

Mexican Pickled Veg

MEXICAN PICKLED VEGETABLES:  NB: keeps in the refrigerator for several weeks. The longer it sits, the spicier it gets.  Superb as a side dish;  a nibble;  an ingredient.                      2 cups cauliflower florets                                                                                                                                        1- ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                                                                                                                                                                                                                  ½ cup zucchini, sliced into 1/3” rounds                                                                                                             3 jalapeno peppers, sliced thinly                                                                                                                      ½ cup white vinegar   1 cup cider vinegar    +  1 cup water                                                                                                                                                                                                                                                                                                                                                                                                                                                               3 Tbsp sugar  +  1 Tbsp kosher salt                                                                                                                                                                                                                                                                                                            1.5 tsp dried oregano, Mexican if you can get it         +  1.5 bay leaves                                                                                                                                                                                                                               ¾ tsp peppercorns    +  ½ tsp coriander seeds       +     ½ tsp dried thyme                                                                                                                                                                                                                                                ½ large onion, thinly sliced       +  3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board. In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold.

Fish salmon Roasted w: Vegetables

ROASTED VEGETABLES    Use in eggs or as a side dish even on Slow Days                                ½ slice American/streaky bacon                                                                                                                       2 oz carrots                                                                                                                                                                2 oz Brussel sprouts                                                                                                                                                2 oz cauliflower   OR broccoli                                                                                                                                                     3 oz cherry tomatoes                                                                                                                                           Set the oven to 450 F. Cook the bacon in a wide, heavy, oven-proof pan. [Cast iron is great] Remove the bacon, drain, and chop coarsley. Cut the vegetables to the size of the cherry tomatoes, except the Brussel sprouts which will be cut in half after the tougher outer leaves are removed. Put the vegetables in the pan and toss to coat with the bacon fat. Place the pan in the oven and roast for 10 minutes. Remove the pan from the oven and turn the heat down to 400 F. Stir the vegetables, then add the bacon, salt and pepper and whatever herbs or spices you wish: curry powder, garlic powder, hot pepper flakes.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg1.5 two-oz eggs
brandade [St Bernard 19 August, 2018]zucchini
cottage cheese  +  granulated garlicmushrooms  + scallion
peach  +  blueberriesapples
optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

4 eggs  + lots of herbsvenison  +  fresh/frozen cranberries
zucchini  +  onion  + broccoliblend cream  +  chicken stock
cottage cheese + plain yogurtcauliflower   + carrot
Parmesan + tomatoes  + cucumberthyme  +  mushrooms  +  dried apple
Sparkling waterSparkling water

Slow Day: Lime-marinated Chicken

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People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Lime-marinated chicken came to us from our younger son and his friend Angela, both of whom are very handy in the kitchen. Lime marinade for chicken:pork    The marinade is simplicity itself, but the meat must sit in it for 4+ hours  — so plan ahead.  What seems to be a puny amount of marinade grows into a lot more as time goes on.  Use it for basting.  The chicken can be grilled or baked. note: I skinned half of the chicken to account for varying tastes.  Fine either way.Lime-marinated chicken, mise

Served with sliced tomatoes and potato salad, this is one of those prefect Summer meals.

Lime Marinated Chicken, plated

PS: We always use this for chicken, but our son says it is fabulous with pork, too.

Easy Does It

~ 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.

Busy, busy, BUSY! If you are in the Northern Hemisphere, summer is over and the kids are back at school and new projects are starting at work and the garden needs to be harvested and….  If you are in the Southern Hemisphere, Spring is about to arrive and the garden has to be gotten ready and the camper has to be checked out and the list of things at work gets longer and… I hear you: you want EASY food.  Fasting tomorrow is going to get really easy.  Who wants to prepare complicated meals at this time of year?                                                          So, the breakfast for tomorrow is left-over quiche from Monday night’s dinner.  Add some fresh fruit, coffee, and a smoothie and you are all set.  Dinner consists of chicken sliders in BBQ sauce.  The chicken can be from a previous dinner and the preparation is a snap.

Salmon Quiche:  serves 6   Per serving of quiche: 110 calories  6 oz fat  0.5 g fiber  9.6 g protein  3.5 g carbs  56 mg Calcium  PB GF   Yes indeed, the first time I made this for a luncheon, I served it for breakfast the next Fast Day. And it was just as delicious.Salmon Quiche  See recipe from Summer’s End, posted Sunday, Sept 2, 2018.                                                     Add 1 oz melon                                                                                                        + 30 calories                                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                     +53 calories                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider               +88 calories

Chicken BBQ Sliders: 281 calories  4 g fat  5.3 g fiber  27 g protein   35 g carbs [20 g Complex]  166 mg Calcium   Such a simple meal to prepare. Such a fun meal to eat. HINT: This recipe makes 2 [two] servings. Invite a friend or save the rest for lunch another day.Chicken BBQ Sliders w: coleslaw

3 whole wheat slider buns @ 100 calories each [we prefer Martin’s brand]                                       5 oz cooked chicken breast, sliced                                                                                                                      2 Tbsp Corky’s BBQ Sauce                                                                                                                                                            per serving: 1/2 cup coleslaw [Sidekicks II, 4 oct. 2018]  —OR—   2 oz cherry tomatoes + ¾ oz carrot sticks

Warm the chicken and the sauce together over low heat. Open the slicer buns and toast them lightly on a heavy skillet. Spoon the filling into the slider buns and cut each one in half. One serving = 3 halves. Plate with the vegetables for an absurdly easy dinner.

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Thursday, I will post some sauces
leek  +  dill weed and recipes for foods which form the
lemon juice foundation of many menus.
salmon
low-fat sour cream or plain Greek yogurt Choose a favorite from the Archives
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:

salmon +   leeks Ditto
garlic  +  clam juice
milk  +  peas
cornstarch  + green beans
dill  +  nutmeg  + cayenne
Sparkling water Sparkling water

Slow Days: Pan Bagne

~ me ~ Leave a comment

People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

Pan Bagne means ‘bathed bread.‘  It is a layered sandwich which is ‘bathed’ in an olive oil dressing. Pan Bagne recipe

We like it for 2 reasons: a] it is delicious;  b] it should be made a day or two ahead of when you need it.  Easy to prepare, once you have assembled the ingredients, Pan Bagne makes a delightful meal for summer entertaining or for a picnic.

Pan Bagna, mise

We especially like it as end-of-the-road food: for when we have traveled long hours to our vacation cottage.  After unpacking, the Pan Bagne is brought out [after 2 days of traveling in the cooler], sliced, and served with a chilled drink and a sigh of relief. Here it is offered up with A Rossignol Estate Saint Jean White.Pan Bagne, plated

the Rude Bridge

~ 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.

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.Pork n Bean Scromlette

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.Fish Cake w: beets, salad

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

Dinner, single portion:

 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

Anniversary V

~ 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.

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

3 Sisters

~ 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.

Imagine this: Immigrants from another country arrive.  They settle illegally, with economic gain as their goal. They don’t learn the language or culture and they murder some of our people, and steal from us. Then more and more arrive.  What would your reaction be?   This was 1607, in coastal Virginia, and the alien people were Englishmen. Tomorrow will mark a grim episode of American history, and how you feel about it depends on which “side” you are on.   The solution for the native population?   In 1622, the Powhatan natives massacred 347 residents of settlements around Jamestown.  I am NOT recommending this as a solution to any problem.  The native people soon dwindled, due to disease or killing or assimilation, and yet their agricultural products remained and became important in our daily life.

Our foods today will represent the 3 Sisters, mainstays of the diet of First Nations people: corn, beans, and squash. The sophistication of this diet is as remarkable as the ingenious farming techniques employed to grow it.  Breakfast features pumpkin and maple syrup, two foods which the natives of the North-East introduced to the Europeans. Dinner is the meal who’s name was made famous by President Reagan and Daffy Duck, but here it is in its original form [not a side dish].

10-Grain Pumpkin Pudding:   277 calories   7.6 g fat   6.8 g fiber   12.8 g protein   41 g carbs [33 g Complex Carbs]   249.4 mg Calcium  PB   The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix                                   ¾ cup water                                                                                                                                                                 1 Tbsp ricotta cheese, reduced fat                                                        1 Tbsp pumpkin puree, canned or fresh                                                                                                         1 tsp maple syrup                                                                nutmeg + cinnamon                                                                                                                                              ½ oz raspberries, fresh or frozen                                                          1 Tbsp pecans, chopped                                                                                                                                      optional: 5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                                                   optional: nearly-black coffee or tea; or lemon in hot water.

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

‘Original’ Succotash:  270 calories  2.6 g fat  9.3 g fiber   18 g protein  50 g carbs [all Complex] 71 mg Calcium  PB GF  The Mystic Seaport Cookbook contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was and because it is my own version. HINT: This recipe makes 3 cups of succotash, which could be 3 servings.Original Succotash w: Corn Mush

½ cup lima beans [Green Giant frozen Fordhook                                        ½ cup green/snap beans                                                                                                                                                 ½ cup corn kernels                                                       ¼ cup canned navy beans                                                                                                                                      2 oz corned beef [New England-style is grey because it contains no nitrates]                                                                               1 slice corn mush aka: polenta [see SIDEKICKS II Oct 4, ’17]                                                                                                    sage, pepper, salt to taste [mind that the corned beef might be salty]

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish. If it needs more salt, add it too. In a non-stick pan, saute the corn mush on each side until it is warm. Start with one cup as it could be very filling.

Ingredients for next week: breakfast, single portion

1 two-oz egg  clementines
avocado  reduced-fat cottage cheese
 crab or lobster meat  fat-free vanilla yogurt
 ricotta cheese
 pear
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:

 1-1/2 cups excellent chicken stock  chicken breast, raw
 parsnips     +   parsley  lime
 carrots  pineapple
 cooked chicken breast meat  brown rice
 celery chicken stock
 egg noodles  thyme, cornstarch, heavy cream
Sparkling water Sparkling water